PSYC 305 1st Edition Exam 4 Study Guide Chapters 8 10 Chapter 8 Explain how record keeping and A B C elements are combined in a single plan Record keeping is used to keep track of the ABC it helps keep track of actions that lead to specific behavior before and after your self modification plan has been incorporated Describe the two step process for dealing with high risk situations 1 Avoid High Risk situations a Ex don t go to parties where you will be tempted to smoke 2 Build new behaviors a This will help you be in tempting situations but not indulge in behaviors Explain how developing options can help you deal with high risk situations Develop options so that if one doesn t work you wont necessarily fall back into old bad habits o First step should be to avoid the situation but the next options should allow you to enter the situation and practice new behaviors in them How can the two stage process be used in any kind of project The 2 stage process can be used by identifying problematic situations and dividing them into physical and emotional antecedents o 1st the physical antecedent setting o 2nd emotional triggers Recognize and plan for control over antecedents that influence unwanted behaviors What are the 6 features of a good plan Goals sub goals Rules that state the kinds of behaviors and techniques for change to use in specific situations Practice Feedback on your behavior derived from your self observations A comparison of feedback to your sub goals and goals in order to measure progress Adjustments in the plan as conditions change Explain how goals and sub goals are used Necessary for the success of any plan Sub goal should be specific How are rules used in self modification What are the rules used in self modification o Rules are what is used to implement goals sub goals Rules guide actions Can be thoughts behaviors techniques for change to be used in specific situations Rules make desired behaviors more likely o Rules used in self modification Don t set impossible rules Rules should be specific not general Set rules for your problem situations Each rule should be No choice Be prepared to practice the set rules What is the role of practice What should you be sure to practice o Practice practice the parts that are challenging the more you practice the better you learn Design practice to focus on specific skills Why is it important to gather feedback Feedback tells you what you re doing right and wrong If you re going down the wrong path feedback will provide info How is feedback compared to goals and sub goals Feedback in sub goals helps your reach the overall goal Comparing feedback to goals and sub goals may require short deliberate period of taking stock When do you make adjustments in your plan Make adjustments to your plan when you have new conditions or when conditions change How can you brainstorm to generate more ideas on how to carry out self change Brainstorming generating as many solutions to a problem quickly and uncritically o Generate a large quantity of ideas o Don t criticize or evaluate ideas o Think creatively think of unusual ideas o Combine new ideas to create new ones Explain the idea of learning from mistakes Consider mistakes information about skills that need work and learn form these experiences Explain the idea of skills for dealing with mistakes What steps can you take to learn these skills 1 Control attention o distract yourself from frustration negative emotion of self criticism o focus on the next attainable goal o don t critically compare yourself to others 2 Encourage Yourself o remind your self about the pleasure of achieving final goals o remind yourself about how far you ve come not how far you have to go o recognize developing a skill takes time effort o recognize mistakes are apart of learning o dealing w mistakes is a skill to be learned What are if then plans When should you develop them If then plans are plans that spell out when where and how of reaching your goals They are developed before or if the first course of action is altered in some way What are the major techniques in the checklist that you should use for your project Anticipating obstacles and setting goals Dealing with self observation Controlling antecedents Developing new behaviors Reinforcement Setting goals and sub goals If you change your target what should you do about your record keeping When a target behavior changes it is necessary to record the new target to see what the baseline is and to notice small changes as they begin to occur What techniques can you use to evaluate your progress Calculate an average Calculate percentages Use a graph What are important considerations in working with others on self change projects Listen Don t interrupt Encourage others Help them follow principles that may be difficult for them to follow Chapter 9 Explain the tinkering strategy for dealing with self change projects Start with a plan but run into unexpected problems o Use problems as info to re plan or redesign plan What are the 4 steps in problem solving How can they be applied to your project List all the details of the problem as concretely as possible Brainstorm as many solutions as you can w o criticism Choose one or more of the solutions Think of ways to put the solutions into operation then check to be sure you re actually implementing them Describe the research on the value of problem solving Ppl who don t use problem solving are less likely to succeed in self modification efforts What are the common reasons for failure in self modification Failure to keep record Not using techniques for change Setting unrealistic goals Slow progress Discouraging friends Stress Alcohol Self control fatigue Outline the relapse process What s the difference between lapse and relapse Relapse process o High risk situation Ineffective coping response Decreased self efficacy Positive outcome expectations LAPSE Rule violation effect perceived effects of substance Increased probability of relapse Lapse slip or mistake Relapse reverting back to your full blown pattern of unwanted behavior What s the abstinence violation effect Establishing a rule of total abstinence the idea that there is no gray area and that you re not allowed to slip up o Ex the smoker pledging to NEVER smoke again How can you identify your personal high risk situations Through self observation o Keep track of when the self modification plan is failing observations will tell you what you are at high risk for Causes