Concept 3:Self-Management and Self-Planning Skills for Health Behaviour Change PDF

Preview

Summary

Download Concept 3:Self-Management and Self-Planning Skills for Health Behaviour Change PDF

Description

Monday, October 22, 2018

Concept 3: Self-Management and Self-Planning Skills for Health Behaviour Change

• Learning and regularly using self-management skills can help you adopt and maintain healthy lifestyles throughout life "

What Gets in the Way of Exercise (Barriers)? " • Environment " • Safety issues " • Tired " • Location (urban vs. rural) " • Job " • School/homework" • Injury/disability "

Making Lifestyle Changes " • Barriers to exercise/being active: #

- Mental/psychological (self-conscious) "

#

- Physical "

#

- Social"

#

- Environmental "

#

- Cultural (values and beliefs, how physical activity is constructed) "

• Do barriers differ for: #

- Beginners (fewer coping strategies) "

#

- Intermediate (“maintainers”)"

#

- High performance "

1

Monday, October 22, 2018 # - Those with privilege (more education, money, employment, not having to worry, fewer barriers)"

Common Barriers: Things People Say " • “No time, busy, better things to do”" • “Too old, injured or scared”" • “Too tired, lazy, unmotivated”" • “Self-conscious about how I look”" • “No access or place to go, bad weather” "

Personal Influence " • Things that we cannot control, that influence lifestyle “choices” and health:" # - Age (ages around 14, 15, 16, there is quite a drop of activity — driving, puberty, relationships, different rates of growth)" #

- Gender

#

- Heredity

#

- Social status

#

- Health status

Cultural and Social Influences " • Power of media " • Group identity (e.g. peers are active vs. peers are not active) " • Social acceptance of “negative health behaviours” that compete (e.g. excessive alcohol intake) " • Politics (what we do have and don’t have access too) " • Blame and prejudice; stereotypes (older adults "

2

Monday, October 22, 2018

Environmental Influences " • Environment provides a “setting” " • Hard to adopt healthy behaviours when setting discourage " • Environment presents unhealthy options and fewer ways to be healthy "

Making Lifestyle Changes " • A “lifestyle” is more than the way we spend our time " # - “Lifestyles” are the behaviours we adopt based on the context of life circumstances " • Takes time to change " • People progress forward and backward through several stages of change "

Theories/Models of Healthy Lifestyle Behaviour " • Transtheoretical model " • Social Ecological Model (situation specific)" • Social Cognitive/Self-Efficacy Theory " • Theory of Planned Behaviour " • Self-Determination Theory (making sense of motivation) • As people go through behaviour change, they might be in a different stage "

3

Monday, October 22, 2018

Predisposing Factors " • Things that make healthy lifestyle adoption more likely " • Important in getting you started with process of change " • Help pre-contemplation get going, moving them toward contemplation or preparation " • Am I able?" #

- Self-confidence "

#

- Self-efficacy "

#

- Safe environment "

#

- Access "

• Is it worth it?" #

- Enjoyment "

#

- Balanced attitudes "

#

- Beliefs "

#

- Knowledge "

Enabling Factors" • Factors & skills that help carry out a healthy lifestyle" #

- The “how’s” "

• Help move you from beginning stages of changes" # - Help people contemplating makes a change or preparing to change more toward action" • Makes success more likely" • Goal setting skills" • Self-assessment" • Self-monitoring " • Self-planning "

4

Monday, October 22, 2018 • Performance Skills" • Coping Skills" • Consumer Skills "

Goal Setting Guidelines" • SMART goals" #

- Specific"

#

- Measurable"

#

- Attainable"

#

- Realistic"

#

- Timely/Time based "

• Consider hereditary, ability, fitness" • Set lifestyle goals" • Put goals in writing"

Reinforcing Factors" • Move people form action to maintenance & help people stay in maintenance" • Encourage healthy lifestyle changes" • Prevents boredom, injury & keep motivation high" • Success" • Family Support" • Peer Support" • Health professionals" • Intrinsic vs. extrinsic motivation "

5

Monday, October 22, 2018

Self-management Skills" • Skills to help change & adhere to healthy lifestyles; ‘Self-regulation skills’ " • Different self-management skills needed for predisposing, enabling and reinforcing factors" • Changing Predisposing factors" # - Overcoming barriers; Build self-confidence; balancing attitudes, knowledge and beliefs" • Changing Enabling factors" #

- Goal setting skills; self-assessment skills"

#

- Coping skills; consumer skills; time management"

• Changing Reinforcing Factors" #

- Social Support (family, friends)"

#

- Prevent relapse (avoid high risk situations, pre-planning for barriers)"

Self-planning steps" Step 1: Calrify reasons – reflect values & why you would want to be active" Step 2: Indentify Needs – Healthy vs. performance?" Step 3: Personal Goals – SMART" Step 4: Selecting Program Components – components of fitness" Step 5: Write Your Plan – commitment, schedule" Step 6: Evaluating Progress – tracking, feedback, revisit goals"

Program Planning" • Find activities you enjoy & match ability, lifestyles" • Start gradually – progression" • Intrinsic motivation" • Vary program" 6

Monday, October 22, 2018 • Make a commitment" • Build in support" • Strategies for barrier"

Guidelines for Participation & Continuation/Maintenance" • Avoid comparison" • No immediate/quick results – PROGRASSION" • Physical activity enjoyment – intrinsic value" • Realistic – SMART"

7...