© 2011 mcgraw-hill higher education. all rights reserved. strategies for decreasing stressful...

© 2011 McGraw-Hill Higher Education. © 2011 McGraw-Hill Higher Education. All rights reserved.All rights reserved.

Strategies for Decreasing Strategies for Decreasing Stressful BehaviorsStressful Behaviors

Chapter 13Chapter 13

Chapter OverviewChapter Overview

• Health and lifestyle behaviorsHealth and lifestyle behaviors

• Health-behavior assessmentHealth-behavior assessment

• Selected lifestyle behaviorsSelected lifestyle behaviors

• Barriers to actionBarriers to action

• Locus of controlLocus of control


Chapter Overview (cont.)Chapter Overview (cont.)

• Methods for decreasing stressful Methods for decreasing stressful behaviorsbehaviors

• Application of behavior-change techniquesApplication of behavior-change techniques

• Behavior change theories and stressBehavior change theories and stress– Stages of change theoryStages of change theory– Health belief modelHealth belief model– Self-efficacy theorySelf-efficacy theory– Goal-setting theoryGoal-setting theory


Health and Lifestyle Health and Lifestyle BehaviorsBehaviors• Health behaviorHealth behavior:: Activities taken by people who Activities taken by people who

believe themselves to be healthy and that are believe themselves to be healthy and that are designed to maintain health; a subclass of designed to maintain health; a subclass of lifestyle behaviorslifestyle behaviors

– Examples: Limiting sugar and salt in your diet, Examples: Limiting sugar and salt in your diet, avoiding smoking cigarettes, exercisingavoiding smoking cigarettes, exercising

• Lifestyle behaviorLifestyle behavior:: All of the activities in which All of the activities in which people engagepeople engage

– Examples: Daily chores, going to school or Examples: Daily chores, going to school or work, meeting new people, listening intently to work, meeting new people, listening intently to a lecturea lecture


Health-Behavior Health-Behavior AssessmentAssessment• Before you can change health-related Before you can change health-related

behaviors, you must identify behaviors, you must identify behaviors that need to be changedbehaviors that need to be changed

• Take Lab Assessment 13.1 to do thisTake Lab Assessment 13.1 to do this

• After completing, examine the items After completing, examine the items that could be changedthat could be changed


Are Your Are Your Behaviors Behaviors Healthy?Healthy? (Lab 13.1) (Lab 13.1)


Are Your Are Your Behaviors Behaviors Healthy? Healthy? (Lab 13.1, cont.) (Lab 13.1, cont.)


Selected Lifestyle BehaviorsSelected Lifestyle Behaviors

• Take Lab Assessment 13.2 to identify Take Lab Assessment 13.2 to identify lifestyle behaviors that you would lifestyle behaviors that you would like to adoptlike to adopt

• Add other behaviors that are not on Add other behaviors that are not on the listthe list


Barriers to ActionBarriers to Action

• Barriers to action: Reasons Barriers to action: Reasons given as preventing one from given as preventing one from engaging in certain activitiesengaging in certain activities

• Take Lab Assessment 13.3 to Take Lab Assessment 13.3 to identify barriersidentify barriers


What Are What Are Your Barriers Your Barriers to Behaving to Behaving Healthfully?Healthfully? (Lab 13.3)(Lab 13.3)


Locus of ControlLocus of Control

• Locus of control: Perception of one’s Locus of control: Perception of one’s control over events that affect one’s control over events that affect one’s lifelife

• Use Lab Assessment 13.4 as a guide Use Lab Assessment 13.4 as a guide to reducing stressful behaviorsto reducing stressful behaviors


Decreasing Decreasing Stressful Stressful

Behaviors: Behaviors: A Guide A Guide (Lab 13.4)(Lab 13.4)


Methods for Decreasing Methods for Decreasing Stressful BehaviorsStressful Behaviors• Self-monitoring:Self-monitoring: Observing and recording Observing and recording

behaviorbehavior• Tailoring:Tailoring: Making changes specific to the life Making changes specific to the life

of the individualof the individual• Material reinforcement:Material reinforcement: Rewarding a Rewarding a

behavior with a tangible objectbehavior with a tangible object• Social reinforcement:Social reinforcement: Rewarding a behavior Rewarding a behavior

with social approvalwith social approval• Social support:Social support: Emotional or informational Emotional or informational

support from a friendsupport from a friend


Methods for Decreasing Methods for Decreasing Stressful Behaviors (cont.)Stressful Behaviors (cont.)• Self-contracting:Self-contracting: Making a contract with Making a contract with

oneself to change behavioroneself to change behavior– ContractingContracting with a significant other, a person with a significant other, a person

who is important to youwho is important to you

• Shaping:Shaping: Changing behavior a little at a Changing behavior a little at a timetime

• Reminders:Reminders: Receiving messages to Receiving messages to promote behavior changepromote behavior change

• Self-help groupsSelf-help groups• Professional helpProfessional help


Application of Behavior-Application of Behavior-Change TechniquesChange Techniques

• Example: ExerciseExample: Exercise– Identify desired behaviorIdentify desired behavior– Identify barriersIdentify barriers– Self-monitor behaviorSelf-monitor behavior– Write a self-contract or contract with a Write a self-contract or contract with a

significant othersignificant other– Tailor the programTailor the program– Include material or social reinforcementInclude material or social reinforcement


Application of Behavior-Application of Behavior-Change Techniques (cont.)Change Techniques (cont.)

• Example: Exercise Example: Exercise – Shaping: start with an easy programShaping: start with an easy program– Use remindersUse reminders– Consider using self-help groups or Consider using self-help groups or

professional helpprofessional help


Behavior Change Theories Behavior Change Theories and Stressand Stress

• Stages of Change TheoryStages of Change Theory– PrecontemplationPrecontemplation– ContemplationContemplation– Decision/determinationDecision/determination– ActionAction– MaintenanceMaintenance


Behavior Change Theories Behavior Change Theories and Stress (cont.)and Stress (cont.)

• Health Belief ModelHealth Belief Model– Consider consequences of actionsConsider consequences of actions

•Perceived susceptibilityPerceived susceptibility

•Perceived severityPerceived severity

•Perceived benefits of the behaviorPerceived benefits of the behavior

•Consider cues to encourage behaviorConsider cues to encourage behavior

•Consider your confidence in the ability to Consider your confidence in the ability to perform the behaviorperform the behavior


Behavior Change Theories Behavior Change Theories and Stress (cont.)and Stress (cont.)

• Self-Efficacy TheorySelf-Efficacy Theory– Confidence in ability to carry out the Confidence in ability to carry out the

change is predictor of successchange is predictor of success– Four ways to increase confidence:Four ways to increase confidence:

•Performance attainmentPerformance attainment

•Vicarious experienceVicarious experience

•Verbal persuasionVerbal persuasion

•Physiological statePhysiological state


Behavior Change Theories Behavior Change Theories and Stress (cont.)and Stress (cont.)• Goal-Setting TheoryGoal-Setting Theory

– Moderately difficult goal is bestModerately difficult goal is best– Establish proximal and distal goalsEstablish proximal and distal goals– People with higher self-efficacy set higher People with higher self-efficacy set higher

goalsgoals– Self-efficacy and importance assigned to goal Self-efficacy and importance assigned to goal

are predictors of successare predictors of success– Core properties include specificity and difficulty Core properties include specificity and difficulty

of goal, anticipated benefits, and feedbackof goal, anticipated benefits, and feedback


Strategies for Decreasing Strategies for Decreasing Stressful BehaviorsStressful Behaviors

Chapter 13Chapter 13


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