Psychological Self-Help

Navigation bar
  Home Print document View PDF document Start Previous page
Next page End Contents  

Chapter 11: Methods for Changing Behaviors
   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 trainingincreasing your drive level
       Meeting basic needs (so they wont 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
       Covert conditioning; covert punishment; covert rewards; intrinsic satisfaction and pride
       Extinction; making sure the behavior doesnt pay off

advertisement +VHI,I-J-,KխKLU2VB %'ZZ&[*/V

« Back