Week 7 Lecture Slides

Acknowledgments

  • The University of Canberra acknowledges the Ngunnawal peoples as traditional custodians of the land.

  • Respect paid to all Elders past and present.

Outline

  • Dispelling myths about behavior change.

  • Discussion on New Year resolutions and 21-day challenges.

  • Introduction to theories on changing health behaviors.

  • Overview of the stages of change, barriers, and strategies.

  • Case study: Robert’s experiences with drug use and burglary.

Part 1: Understanding Behavior Change

Myths and Challenges

  • Myth: It takes 21 days to change a habit.

  • Reality: Neuroscientists assert forming a habit may take at least 3 weeks.

  • Example of the 21-Day Kindness Challenge to promote positive behavior changes.

  • Example of financial behavior: Irit encouraged a friend to save money through a structured 21-day email plan.

Health Psychology

  • Focuses on the relationship between:

    • Behavioral factors (such as actions and habits)

    • Psychological factors (beliefs and attitudes about health)

    • Social/environmental factors (access to health services and social support).

The Biopsychosocial Model

Definition

  • Health and wellness result from the interplay of:

    • Biological Factors:

      • Examples: genetics, infections, physical injuries.

    • Psychological Factors:

      • Examples: beliefs, attitudes, mood.

    • Social Factors:

      • Examples: access to healthcare, peer influence, socio-economic status.

Part 2: Theories of Changing Health Behaviors

Key Models

  • Protection Motivation Theory of Health:

    • Emphasizes how individuals perceive threats to their health and their coping strategies.

  • Theory of Planned Behavior:

    • Highlights the role of individual intention in behavior change.

    • Contrasts intention versus actual behavior.

  • Cognitive Dissonance:

    • Discomfort caused by conflicting beliefs or behaviors; leads to attitude or behavior changes.

Self-Efficacy

Definition

  • Self-efficacy: Belief in one’s ability to achieve specific goals or outcomes.

  • Not fixed traits but beliefs tied to specific situations.

  • High self-efficacy can lead to better performance and motivation in various areas, such as academics.

Example

  • Academic Self-Efficacy:

    • Believing in the ability to succeed in school can enhance actual performance.

Part 3: Barriers to Change

Identifying Barriers

  • Barriers to Health Promotion:

    • Lack of knowledge, unrealistic optimism, and short-term rewards countering long-term benefits.

    • Individual differences: Gender may influence engagement in health-promoting behaviors.

  • Learned Helplessness:

    • Individuals may feel powerless due to previous experiences of uncontrollable stress.

The Stages of Change Model

  • Describes the phases individuals may go through as they attempt to alter behaviors.

Motivational Interviewing

Purpose

  • Facilitates conversations around change without confrontation.

  • Encourages clients to explore their behaviors and the consequences of not changing.

Characteristics

  • Not confrontational or soft; structured to promote self-reflection and goal setting.

  • Can be applied broadly, not just limited to addictions.

  • Recognizes that change may take time and individuals may relapse.

Changing Subjective Norms

Influences on Behavior

  • Importance of social support and peer perception in behavioral change.

  • Difficulties arise if friends do not support positive changes, especially in substance abuse scenarios.

Research Findings

  • 21 Days Myth:

    • Changing behaviors often takes longer than 21 days; research shows it can take from 18 to over 250 days.

    • High dependence behaviors can take years to overcome with potential for numerous relapses.

    • Effective strategies include positive visualization and goal-based solutions.

Case Study: Robert

Background

  • Profile:

    • Late 30s, previously incarcerated, struggles with heroin addiction and burglary.

    • Financial pressures lead to theft to support heroin use.

  • Emotional Dynamics:

    • Desire to reconnect with his mother who doubts his ability to change due to her own health issues.

Current Situation

  • Living circumstances and temptations exacerbate behavioral challenges.

  • Concerns about parole revocation after relapse highlight the fragility of his recovery journey.

  • Multiple theoretical frameworks can be applied to understand Robert's circumstances.

Conclusion

  • Understanding behavior change encompasses various models and frameworks.

  • Individual factors, social relationships, and psychological perspectives all contribute to health behavior outcomes.

  • Emphasis on continuous support and realistic expectations for behavioral change.