Psych 375 Health Behaviors

Front 1

Role of health promotion and health psychologists?

Back 1

help to develop interventions, practice healthy behaviors, and change poor ones

Front 2

What 4 benefits do health behaviors factor into?

Back 2

1) decrease lifestyle related death
2) increase longevity
3) Increase the quality of life
4) decrease the amount of money spent on health care

Front 3

Behaviors performed to maintain or enhance one's well being are ___.

Back 3

health behaviors, can be both positive and negative

Front 4

What is a health habit?

Back 4

behaviors that were initially reinforced, and now occur automatically, sometimes without awareness. ex: smoking, brushing teeth

Front 5

___ had 7 health habits.

Back 5

Breslow

Front 6

Breslow's 7 health habits are...

Back 6

1) sleep 7-8 hours
2) not smoking
3) eating breakfast
4) < 1-2 dranks per day
5) regular exercise
6) not eating unhealthy snacks
7) no more that 10% overweight

Front 7

Correlational finding's from Breslow's studies include:

Back 7

- the more health habits practiced --> individuals had fewer illnesses
- reported feeling better subjectively
- reported having fewer days of disability

Front 8

Longitudinal study of Breslow.
The group that practiced health habits regularly had the same mortality and morbidity rates as the group that did not practice health habits.

T/F

Back 8

False.
The group that practiced habits had significantly lower morbidity and mortality rates.

Front 9

What are the 2 strategies we can use to go about practicing prevention?

Back 9

primary - intervening before risk factors are present (ex: primary schoolers)

secondary - intervening when risk factors are present, but before illness onset (ex: smoking middle schoolers)

Front 10

T/F

Health habits are more frequent amongst younger and more affluent and better educated people

Back 10

True

Front 11

Better health habits are seen in ___ aged __-___, and in the ____ aged __-__.

Back 11

children, 5-12

elderly, 60-65+

Front 12

Which age group engages in the poorest health habits?

Back 12

12-24

Front 13

In addition to age and demographics, what other determinant is notable for health habits?

Back 13

values and culture. Is health emphasized? (outdoor family, vs. Hawaiian food, etc)

Front 14

Perceived control over health =

Back 14

"locus of control"
internal --> better outcomes

Front 15

9 Potential Determinants of health habits

Back 15

1) demographics
2) age
3) values
4) perceived control over health
5) social influence
6) one's personal goals
7) perceived symptoms
8) access to health care
9) cognitive factors

Front 16

Why are health habits so hard to change?
(4 reasons)

Back 16

- health habits are only modestly related
- habits may become unstable after time, factors and control them may change
- habits become entrained by environmental cues
- all habits serve some sort of purpose, and/or are enjoyable

Front 17

A "teachable moment" is...

Back 17

an optimal time to teach an individual about a maladaptive health behavior.

Front 18

When a person is made more open to learning maladaptive behaviors is know as the ______.

Back 18

window of vulnerability

Front 19

Studies suggest that health habits of ____ and___ are most predicative of disease after age 45 and or the cause of one's death.

Back 19

adolescence and young adulthood

Front 20

Exercising, maintaining independence, not abusing alcohol, getting flu vaccinations, and treatment adherence are important health habits for _____.

Back 20

the elderly

Front 21

One must change an ____ before changing a ____.

Back 21

attitude, behavior

Front 22

Two attributes of educational appeals:

Back 22

1) should be vivid and colorful
2)make strong arguments at the beginning and at the end of presentation

Front 23

______ _______ is that one learns greater with increased arousal, though too much may lead to shut out.

Back 23

fear appeals

Front 24

Importance of behavioral intentions

Back 24

1) is this behavior important?
2) is this health behavior practiced by those around me?
3) can I exert control over and change this behavior?

Front 25

What are the cognitive behaviors approaches to behavioral change?

Back 25

- self observation and self monitoring
- classical conditioning
- aversive counter conditioning
- operant conditioning
- modeling
- self control behavior
-covert self control
- contingency contracting
behavioral assessments
- skills training
- relaxation training
- broad spectrum cognitive behavior approach

Front 26

Self observation and self monitoring

Back 26

1) assessing FREQUENCY of behavior, noting TRIGGERS and CONSEQUENCES of behavior

2) record charting - journaling, operationalize behavior, define, track progress

Front 27

Classical conditioning

Back 27

1) counterconditioning - pair behavior with desirable behavior (good music only when on treadmill)

2) aversive counterconditioning - pairing behavior with unpleasant stimulus (putrid smell jar)

3) operant conditioning - follow desired behavior with a positive reinforcement, follow undesired behavior with a punishment
--> successive approximation "baby steps"

Front 28

modeling

Back 28

being around and observing others engaged in the behaviors

Front 29

stimulus control

Back 29

antecedents before every behavior

- descriptive stimuli - triggers a "signal" to do the behavior

- stimulus control intervention - dissociate stimuli from the behavior

Front 30

Self control of the behavior

Back 30

act as your own therapist

- self reinforcement - reinforce for increasing or decreasing the behavior target (positive -- should be immediate. negative -- ie exercise, takes away stress, may be self reinforcing)

self- punishment :punish self for behavior associated with target behavior (positive -- putrid jar, negative -- removing something desired)

Front 31

What is self punishment?

Back 31

punishing yourself for engaging in behaviors related to target behavior

positive - giving yourself something unpleasant

negative - remove something desired for engaging in behavior

Front 32

modifying maladaptive thoughts and beliefs about the target behavior is _________.

Back 32

covert self control

Front 33

an example of ___ _____ would be tor bring in someone else to help make the individual accountable for their actions.

Back 33

contingency contracting

Front 34

An example of a behavioral assessment would be...

Back 34

spelling out specific duties for a person to help keep them on target

Front 35

relaxation training

Back 35

good for stress management

Front 36

what is a broad spectrum cognitive approach?

Back 36

plan that incorporates numerous behavioral approaches

Front 37

When should one address relapse prevention?

Back 37

at the start of therapy. anticipate what may come up and have a "game plan" for dealing with it.