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Psychological Self-Help

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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 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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