Psychological Self-Help

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Chapter 11: Methods for Changing Behaviors
   Introduction
   Antecedent Methods:
   Self-Help Methods Used Prior to the “Target” Behavior
       Change the environment to change your behavior
       Learn new behavior; follow a model; use self-instructions; try the “as if” method.
       Using controlling or conditioned responses to change behavior
       Relapse prevention; temptation resistance training; cue exposure
       Motivation training—increasing your drive level
       Meeting basic needs (so they won’t get in the way)
       Recognize unconscious motives and defense mechanisms
   Self-Change Techniques Applied Simultaneously
   With the Target Behavior
       Record “target” behavior; self-monitor and check your progress
       Record antecedents and consequences; do a behavioral analysis
       Disrupt the unwanted habit; thought stopping; self-distraction
       Substitute a new response to replace the unwanted habit; Habit Reversal Training
       Satiate behavior or flooding; negative practice; paradoxical intention; stop suppressing unwanted thoughts
       Challenge defeatist attitudes; let your body and mind work automatically without constant criticism and coaching; get into the “flow”
       Develop positive expectations; increase self-efficacy
       Increase intrinsic satisfaction in the activity
   Consequence Methods:
   Applied after the “Target” Behavior Has Occurred
       Reward the desired behavior; positive reinforcement
       Negative reinforcement; escape and avoidance learning
       Self-punishment
       Covert conditioning; covert punishment; covert rewards; intrinsic satisfaction and pride
       Extinction; making sure the behavior doesn’t pay off

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