PSYC 305: EXAM 2
83 Cards in this Set
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The most serious obstacle to self-control is ________.
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faulty perception of one's own behavior
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To solve a problem, we must ______.
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pay attention to it
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Without careful records, we may not _______.
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notice small advances or consistent errors
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Self-observation provides _______.
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information - feedback - that allows us to gradually improve
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What is a structured diary?
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a record you keep of your target for change and also of its antecedents and consequences
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what are the three categories of a diary entry?
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antecedents
behaviors
consequences
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In order to keep a structured diary, what questions must you ask?
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who
what
when
where
why
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If your goal is to stop some unwanted behavior, it is important to discover ______.
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when the behavior occurs
find the A-B-C pattern
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what does finding the A-B-C pattern reveal?
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the high-risk situations in which you are likely to perform the behaviors you want to stop
AND
it allows you to work out new ways to deal with tempting situations so you don't give in to the bad habit
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why are your thoughts, feelings, and actions listed in both columns A and B?
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they can be the antecedents to your problem or the target problem itself
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Remember!
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record your thoughts and feelings as soon as they occur. if you delay in making entries in your structured diary, it is difficult to remember all the important details, and you will need to see those details in order to see what effect the thoughts and fantasies have on your actions and f…
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what is the point of a structured diary?
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to find out which situations affect your behavior
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what is the easiest kind of record?
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frequency - a simple count of how often you do something
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sometimes counting frequency or duration will provide ______.
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ideas about the antecedents or consequences of the target behaviro
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positive self-recording
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keeping tack of your successes, no matter how small
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negative self-recording
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means keeping track of your failures
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self-efficacy
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the belief that you are capable of reaching your goal
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what is the purpose of keeping track of your successes?
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they will increase your confidence that you are making progress and will enhance your feelings of self-efficacy
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why is it important to record both positive and negative behaviors?
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it allows you to see progress as well as problems
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what is one of the current treatments for depression?
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to teach clients to notice the good things that happen to them and not to focus only on the bad
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what do you use to measure intensity of emotion?
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a rating scale
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Remember!
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when your goal is the change some emotional state, you won't go immediately from discomfort to total comfort. by rating your comfort, you will be able to see that you are making progress
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if you are rating your depression over the course of a day, you should record ______.
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four times a day or more
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four times a day or more
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each time you confront the situation that makes you nervous
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Remember!
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change your scale as you learn more about your own behavior to allow for distinctions that are important to your particular goal
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Remember!
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you may want to keep track of your progress to some goal, but the important thing is to pay attention to, via recording, is the PROCESS you are going through
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four rules for self-observation:
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1. do the recording when the behavior occurs, not later
2. be accurate and strict in your counting. try to include all instances of the target
3. keep the recording system simple
4. keep written records
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reactivity
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behavior "reacts" to the observation
ex. an actor's performance can be enhanced by the presence of an audience
can happen when you are observing yourself
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happiest form of reactivity
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undesirable behaviors tend to diminish, and desired behaviors tend to increase because you are observing and recording them
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self-recording often changes the ______.
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behaviors in the direction of your values
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you may be able to increase reactivity by _______.
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changing the timing of recording
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two ways to deal with unconsciously performed behaviors
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1. deliberately practice performing the problem behavior while consciously attending to it
2. ask your friends to point out instances of the target behavior
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three things you can do to increase your self-awareness
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1. listen to your voice on a tape recorder
2. make a videotape of yourself
3. act in front of a mirror
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four techniques that you can use to deal with problems in keeping records
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1. try adding just one item at a time (keep it simple)
2. provide a cue that reminds you to make records
3. ask someone else to check whether you are keeping records
4. reward yourself for keeping records
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you need to be concerned with the _____ of your self-observations.
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accuracy, or reliability
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Remember!
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If you try to make estimates of how often you do something instead of actually counting it as it occurs, you will not get a reliable measure
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tactics for increasing reliability of your observations
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1. make direct observations
2. have careful definitions of the target
3. pay careful attention
4. have a simple recording device
5. use cures to remind you to record
6. ask other to remind you to record
7. work out a self-reward plan to encourage you to record
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one of the main reasons self-modification projects fail is because ______.
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lack of good records
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baseline period
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beginning point, used for evaluating your progress
you make self-observations, but don't engage in other efforts to change
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the baseline period should be continued until it shows ______.
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a clear pattern
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knowing your _____ allows you to see that you are making progress toward your goal.
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average
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what goes on the horizontal axis?
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passage of time
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what goes on the vertical axis?
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records of target behaviors
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regulation theory
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a body of thought in psychology derived initially from cyernetics
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elements of self-regulation
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compared to a thermostat
1. standards for our behaviors
2. sensors to see what our behavior actually is
3. comparisons are made between the two
4. activate to change
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what is another source of activation?
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emotion
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what are the challenges facing cybernetic theories?
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1. psychological and behavioral systems are infinitely more complex than are mechanical systems
2. in complex human behavior the "standard" or goal is adjusted continuously as one moves closer toward the goal and better understand the real conditions that the goal entails
3. activation …
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why do we observe ourselves?
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1. we do not necessarily remember our pasts accurately
2. our casuals self-assessments are usually incorrect
3. sometimes, we don't want to remember correctly
4. what we believe and what is true is not always the same
5. we must pay attention to the small changes
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Advantages for rating
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1. discover antecedents for intense reactions
2. see patterns more clearly
3. discover what you can do to improve
4. see your progress, since it happens in increments
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advantages of combining ratings
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helps you see the relationships between what happens, your thoughts, and how you feel
attributions you make might influence your feelings
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what is the only time you do not need to record a baseline?
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when your target behavior never occurs (baseline measurement is already zero)
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how long to record the baseline?
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continue until you see a clear pattern
most often it will take more time than a week for a pattern to emerge
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sequence of social constructivism
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1. control by others
2. control by self
3. automatization
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Remember!
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self regulation is a stage of development that lies between the point where assistance is required from other people and the point where the regulation is no longer needed - it has become automatic.
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the most common method of controlling behavior is through ______.
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language
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principle 1:
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from early life to adulthood, regulation by others and by the self are powerful guides to behavior
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operant behaviors
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behaviors that are affected by their consequences
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principle 2:
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operant behavior is a function of its consequences
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the best practical index for gauging the probability of a behavior is its _____.
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frequency
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A ____ reinforcer is a consequence that maintains and strengthens behavior by its added presence.
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positive
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A ____ reinforcer is a consequence that strengthens behavior by being subtracted from the situation.
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negative
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the conditions necessary for a reinforcer to strengthen a behavior are expressed in the concept of ______.
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contingency
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escape learning
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behaviors that terminate an unpleasant consequence
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avoidance learning
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refers to behaviors that remove the possibility of an unpleasant consequence
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Remember!
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In escape learning, the unpleasantness is actually delivered, but in avoidance learning it is avoided.
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principle 5:
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behavior that is punished will occur less often
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what is the difference between punishment and negative reinforcement?
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in negative reinforcement, escaping or avoiding unpleasantness strengthens an act. in punishment, behavior probabilities are reduced in one of two ways: (a) an unpleasant event follows a behavior, or (b) a pleasant event is withdrawn following a behavior.
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time management: keep a log
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if you were NOT studying, record what you are doing
if you ARE studying, record how and what and for how long
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behavior is a function of its ______
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consequences
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goal of operant conditioning is either to:
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increase the likelihood of a behavior
decrease the likelihood of behavior
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who is the "father" of operant conditioning?
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B.F. Skinner
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_____ strengthen the likelihood of a behavior.
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reinforcers
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contingency
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conditions necessary for a reinforcer to strengthen a behavior
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Remember!
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punishment is not generally recommended as a self-change technique because it is only effective if it cannot be avoided and in self-change programs, punishments can always be avoided.
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extinction
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a behavior that has been reinforced gradually occurs less often once the reinforcer not longer follows the behavior
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continuous reinforcement
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reinforcing each instance of the behavior
results in rapid learning, but low resistance to extinction
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intermittent reinforcement
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reinforcing some, but not all, instances of the behavior
results in less rapid learning, but higher resistance to extinction
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the best way to increase a behavior is to _______
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positively reinforce it
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the best way to decrease a behavior is to ______.
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extinguish it
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your mood affects:
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what you notice in your daily life
what you remember
how you view yourself
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anger is a natural adaptive response to ______.
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threat
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righteous anger
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stand up for what is right (civil rights movement, feminist movement, etc.)
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discriminative stimuli
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cures that evoke a particular action
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PSYC 305: EXAM 2