Chapter 12 - Self-Control Techniques

Self-Control

  • behavior modification principles describe relationships among environmental conditions and resultant behavior

    • most often, we discuss techniques in terms of managing others’ behaviors

    • can be applied to one’s self

  • applying behavior modification techniques to alters one’s own behavior

    • AKA self-management

    • works with behaviors that aren’t readily observable to others

  • useful!

    • we all have things we want to change about ourselves

    • extends range of applications

      • situations not readily accessible to the therapist

      • problems not accessible to the therapist

  • private events can be viewed as operant responses

    • can be altered by varying antecedents and consequences

  • only the clients can observe covert behavior

    • thus, client is the best person to provide contingent consequences

  • advantages

    • prevents appropriate behavior from coming under stimulus control of certain external individuals

    • may lead to more effective monitoring of behavior

    • some individuals perform better when they contribute to planning

  • self-control is an eventual goal for all behavior modification interventions

    • goal: after intervention, clients can apply techniques to themselves to alter new behaviors across different situations

    • but, often external help is needed to begin a program

Defining Self-Control

  • refers to those behaviors that a person deliberately undertakes to achieve self-selected outcomes

  • techniques work by getting you to perform a controlling response to alter probability of a controlled response

Development of Self-Control

  • self-control reflects behaviors that are learned

  • early development: behaviors are controlled by external agents

  • over time, achieving a standard may become reinforcing because it’s been paired with past external reinforcement

  • interactions with others continue to influence

    • explicit statements of praise

    • modeling

    • culture

    • direct reinforcement

Self-Control Techniques

  • self-assessment

  • self-monitoring

  • stimulus control

  • self-reinforcement and punishment

  • alternative training

  • biofeedback

  • self-help resources

Self-Assessment

  • assess one’s own functioning in a one-shot effort

  • many screening tools available, often over the Internet

  • sometimes, promotes change on its own

  • problems:

    • information may not be accurate

    • may be unnecessarily alarming

    • may not provide information on the positive behavior needed for change

    • not effective for most of the population

Self-Monitoring

  • systematically observing one’s own behavior over time

  • most aren’t aware of extent of engagement in particular behaviors

  • unclear why self-monitoring → behavior change

    • maybe provides feedback

  • research suggests it’s a weak intervention

Stimulus Control

  • behaviors are performed in the presence of specific stimuli

  • 3 problem types involving maladaptive stimulus control

    • clients wants to change behaviors are under the control of many stimuli

    • behavior isn’t controlled by stimuli & control is desirable

    • some behaviors are under the control of inappropriate stimuli

  • awareness of how certain stimuli control behavior is helpful

    • can avoid problem situations

    • over time, approximate tempting situations

    • eventually, return to tempting situation

  • to use stimulus control, therapist must talk with client to explain how it works & identify controlling stimuli

    • often used with insomnia

  • rules for treating insomnia

    • lie down intending to go to sleep only when you are sleepy

    • do not use your bed for anything except sleep & sex

      • no reading, watching TV, worrying

    • if you can’t fall asleep, get up and go to another room. Return to your bedroom only when you are sleepy

    • if you still cannot fall asleep, repeat prior step. Do this as often as necessary

    • set your alarm and get up at the same time every day, irrespective of how much sleep you got

    • do not nap

Self-Reinforcement & Self-Punishment

  • client administers consequences to self

  • self-reinforcement

    • person is free to reward self at any time

      • regardless of if response is performed

    • behavior followed by self-administered consequences must increase

  • self-punishment

    • person is free to punishment self at any time

      • regardless of if response is performed

    • behavior followed by self-administered consequence must decrease

    • used in frequently

    • programs usually incorporate positive reinforcement

  • sometimes can work through imagery

    • imagine reinforcement or punishment

Self-Reinforcement Procedures

  • self-determined reinforcement

  • self-administered reinforcement

Self-Punishment

  • used infrequently

  • when used, programs also incorporate positive reinforcement

Alternate Response Training

  • train person to engage in responses that interfere with or replace the undesired response

  • most common form: control anxiety through relaxation

Biofeedback

  • captures intervention techniques designed to alter physiological processes through training

    • heart rate

    • brainwave activity

    • blood pressure

  • procedure

    • provide info to clients about ongoing physiological processes

    • display on moment-to-moment basis

    • goal: change physiological processes

  • why is this a self-control technique?

    • teach clients techniques to use themselves

  • applications

    • cardiac arrhythmia

    • tachycardia

    • hypertension

    • muscle paralysis and inactivity

    • seizure activity

    • sexual arousal

    • anxiety

  • two concerns:

    • effectiveness compared to relaxation

    • can’t always implement by themselves

Self-Help Resources

  • techniques clients implement for themselves with little/no therapist assistance

    • AKA self-help manuals, bibliography

  • available for:

    • anxiety

    • depression

    • substance use and abuse

    • eating disorders

    • dysfunctional relationships

    • stress

    • grief-management

    • sexual dysfunction

    • perfectionism

    • low self-confidence

  • often describe a stepwise way for the client to alter problem

  • can be effective - effectiveness if enhanced if supervision/guidance is available

    • advantages

      • may prompt people to seek help from trained professional

      • reach clients who are unwilling to meet with a therapist

    • disadvantages

      • transient

      • may harm

      • make exaggerated claims

      • can be slow

      • client may not execute procedures correctly or effectively

Overall Strengths & Limitations of Self-Help

  • advantages

    • techniques more accessible to public

    • less stigma than traditional therapy

    • less costly

    • client can play more direct role in treatment

  • concerns

    • little research

    • failure might lead client to doubt traditional treatment

    • lack of adherence to procedures

    • attrition