PSYC 305 1st Edition Exam 3 Study Guide Chapters 5 7 Chapter 5 How do you identify antecedents Difficulties in identifying antecedents Keep a record of what happens before an undesired behavior o Difficulties in identifying antecedents Not keeping a complete accurate records is the most common self defeating error Not beginning early enough in your chain of events analysis Not recognizing self statements What 2 kinds of self statements can be antecedents Self directed messages Thoughts Explain self instructions Directions spoken or thoughts to one s self while performing a task Common maladaptive beliefs Every negative social outcome means unfavorable personal characteristics o I Must must portray something at ALL times o Others Must others must ALWAYS do something o Conditions Must Events MUST occur the way they want How to avoid antecedents of problem behaviors Avoid the antecedents that set the time and place for your consummatory antecedents behavior that s consummated What are situations in which indulging in consummatory behaviors is most likely When you are around others who are indulging in the behaviors you re trying to quit Emotionally upset When you re in a private environment Social situations Explain the strategy of narrowing antecedent control Narrowing a range of situations that control the behaviors down to a fine point or to narrow the behaviors that occur in a situation o Ex only allowing yourself to be negative 30 minutes a day Explain re perceiving antecedents Changing the way you think about the situation What are hot and cold cognitions Hot cognitions deal more with pleasure Cold cognitions deal more with positive perceptions Explain the strategy of changing chains Changing the chain of events that produce the undesired behavior An interruption at an early weak link in the chain can prevent the occurrence of the final behavior What s the advantage of building in pauses Useful for indulgent behaviors building a pause in between behaviors allows the urge to do a certain behavior to pass Explain pausing to make a record Recording unwanted behavior before you do it reduces the chances you will do it the earlier in the chain of events you make an interruption the more effective your plan will be How do you unlink a chain of events Unlink chains of events by gathering baseline data observing antecedents before the behavior and avoid change the behavior At what part of the chain is it best to try breaking the chain Best to break the chain at early in the chain of events or to attack from both ends of the chain How can you use self instructions to promote new desired behavior Insert into the chain of events new self instructions that will guide the desired behavior Which are best precise or general self instructions Why Precise self instructions because they give exact instructions on what to do and they are brief and clear How can you use self instructions to remind yourself of beliefs or long range goals State your new belief aloud as a reminder before you enter a difficult situation More effective approach in self instructions Saying self instructions is more effective because self speech allows you to exercise full power and restraint What are negative self instructions how can they be eliminated Negative self instructions are thoughts that keeps one from performing a certain action o Can be eliminated by replacing the self defeating thoughts with incompatible ones including thoughts that contain positive self instructions Instead of trying to suppress or stop an unwanted thought what should you do Thought substitution as soon as unwanted thoughts occur immediately substitute a different on if possible the opposite of the unwanted thought Explain building stimulus control to cue a desired new behavior Arrange a special environment so that whenever you are in that situation you are 1 concentrating and 2 doing nothing else but the desired behavior What is stimulus generalization What can you do to develop it for a new desired behavior Process by which a behavior is learned in the presence of one antecedent in one situation is performed in the presence of other antecedents other situations Start with a situation that is similar to the original one Gradually move to more variable situations Use self instructions to bridge between familiar and unfamiliar situations Explain pre commitment and using others help in using it Arrange in advance for helpful antecedents to occur Tell other people of your intentions in order to help keep you accountable Chapter 6 Best approach to riding yourself of an unwanted behavior Substituting positive self statements for negative ones Substituting new self instructions Substituting new elements into chains o Always develop new behavior not merely suppress old behavior What s an incompatible response A response that prevents the occurrence of an unwanted behavior What s the tactic of distraction The tactic of distraction is to allow one to think of other thoughts instead the temptation at hand What s the tactic of distancing to have emotional control removing oneself from the negative thoughts and actions What s rumination Dwelling on negative feelings and compulsively going over the causes and consequences Explain how to use distancing to overcome rumination Distancing allows one to remove themselves from a certain situation and approach it in the form a 3 rd person o Ex Instead of saying why did I act like that say why did insert name act like that What are some substitutions that are incompatible with anxiety Exercise Listening to music Concentrating on something specific Sexual arousal Explain how to use reappraisal and rational restructuring to turn hot thoughts into cold thoughts Use rational restructuring by replacing self defeating statements with effective coping statements is a form of substitution that will work like other incompatible responses Different types of relaxation Breathing and deep muscular relaxation What are common problems in mastering relaxation Not practicing o No place to relax o Relaxation is boring o Not enough time Imagined Rehearsal Imagining the situation and your behavior in great detail especially during a relaxed state Imagined Desensitization During a state of relaxation imagining yourself coping well in situations that are anxiety provoking Gradually approach the feared situations maintaining relaxed state Good preparation for handling real life anxiety provoking situations If then statements