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Behavior change project for health essay
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When it comes to the various dimensions of wellbeing, there is always room for improvement. However, behavior change can be incredibly difficult. It is through the transtheoretical model that we are able to make alterations to our behaviors and ultimately improve our health and wellbeing. The transtheoretical model is comprised of five basic steps: precontemplation, contemplation, preparation, action, and maintenance. I will be describing each of these steps in further detail along with discussing my desired behavior change of working out regularly to improve my physical wellness. The first step of the transtheoretical model is precontemplation. During this stage, there is denial that the problem exists; therefore, there is no intention to change the behavior within the next six months. People who are in this stage typically lack information and confidence. The lack of confidence often comes from past repeated attempts and failures to change the behavior. A helpful strategy for someone in this stage may be to build awareness about the issue. For example, if your prospective behavior change was to eat healthier, a friend could provide you with information about how they eat healthy throughout their week. …show more content…
Previously when I have tried and failed, I usually return to this step. I have contemplated the pros and cons numerous times. Even though the pros (I will feel and be healthier) greatly outweigh the cons (possible increase risk of injury) I often find myself getting stuck in this stage. However, some strategies I could use during this stage include increasing my knowledge and confidence. I think it would be a good idea if I looked up easy workouts that you can do at home because I often use the excuse that I do not have time to go to the gym. Knowing these alternative workout options could also increase my confidence, which I definitely lack due to repeated attempts and
This section discusses health psychology and behavioral medicine, making positive life changes, resources for effective life change, controlling stress, behaving, and your good life. Health psychology emphasizes psychology’s role in establishing and maintaining health and preventing and treating illness. It reflects the belief that lifestyle choices, behaviors, and psychological characteristics can play important roles in health. The mind is responsible for much of what happens in the body, it is not the only factor, the body may influence the mind as well. Making positive life changes include health behaviors- practices that have an impact on physical well being. The stages of change model describes the process by which individuals give up bad habits and adopt healthier lifestyles. The model has five stages: precontemplation, contemplation, preparation/ determination, action/ willpower, and
Precontemplation is when no intentions are made for the foreseeable future, general around six months. The six months following that are known as contemplation, in which an individual makes serious intentions however is yet to make a commitment. The next stage is preparation, which involves some behavioural adjustments and an intention to take action within the next 30 days. The duration of the process of change is defined by the remaining action and maintenance stages. Action involves active engagement in behavioural changes for less than six months. Once the individual goes beyond six months and works to prevent relapse and consolidate the changes made, it is seen as moving into the maintenance stage. However, it is suggested that as change is a dynamic and cyclic process, reaching this stage may take many attempts and rarely occurs on the first try (behaviourworks 2012; C. R. Nigg 2011). This is reinforced by the idea that change is a continuing process rather than an “all or nothing” phenomenon (J. A. Lenio
A of his current state of health and lifestyle behaviours (Harris, Nutbeam, Wise, 2004). For example, the model explores 6 behavioural stages; pre-contemplation, contemplation, determination, action, maintenance and termination. These stages focus on the individual’s experience, behavioural changes and processes as opposed to an event which has determined a behaviour change. Evidently, the transtheoretical model determines that Mr. A is at the pre-contemplation stage (Prochaska & Velicer, 1997). Due to Mr. A experiencing this stage, he is not planning change to his current lifestyle choices. Although Mr. A is not planning changes in the foreseeable future, the transtheoretical model in conjunction with an education campaign can inform Mr. A about different behavioural stages that he may experience. However, understanding this behaviour change model of health cannot determine why Mr. A’s his current lifestyle and behaviour (Prochaska & Velicer, 1997). Fortunately, inclusion of maslow’s hierarchy of needs psychology theory (Donovan, Egger, Spark, 2005) used in conjunction with the transtheoretical model of health, can identify barriers that are stopping Mr A from actively using information from health education campaigns to change his behaviour (Harris, Nutbeam, Wise,
We discussed methods/ and or techniques that allows organization to learn how to effectively use these stages of Transtheoretical Model of Change and how it relates to change. “This model emphasizes the decision making of the individual and has been applied to a wide variety of problem behaviors including alcohol and drug abuse, smoking, and overeating. The Transtheoretical Model of Change describes change as a process—rather than a single event— that involves progress through a series of stages. The primary organizational constructs of the Transtheoretical Model of Change are the Stages of Change and the Processes of Change.” Tomlin, K., Walker, R. D., Grover, J., Arquette, W. & Stewart, P. (2005). Also, figuring out solutions but using this method of approach to help change the behavior by overcoming their lack of motivation. How will we overcome it? By using the motivational interviewing approach/ and or stages to help guide organizations through
Most people have an aspiration to get rid of a certain unhealthy behaviour or to employ a new health behaviour that would benefit their wellbeing. Some examples include a wish to stop smoking, eating a balanced diet or getting rid of a sedentary lifestyle. Many psychologists have been trying to find a model that would help people fight these kinds of unwanted health behaviours. One of such is the Transtheoretical model of behavioural change (TTM) which will be the main focus of this essay. Specifically, how one’s sedentary lifestyle can be changed by bringing out a systematic exercising routine using TTM.
This health behavior change helps to target my lifestyle and diet. By implementing at least 30 minutes of physical activity and not resorting to junk food immediately after, will help increase my self-esteem and body image. The theory that I have chosen to apply to my behavior change is the Transtheoretical Model. The theory is based on the constructs of stages of change, process of change, and self-efficacy. The five stages of changes include; pre-contemplation, contemplation, preparation, action and maintenance (Hayden, 2014). Where I am at in the stages of change would be under the contemplation process. The contemplation stage is an individual assessment that looks at the pros and cons of this behavior change. When someone decides to change,
The first stage of change is precontemplation. During precontemplation an individual is not ready to and resistant to change. Another important
Physical activity is my weakest area. I only exercised one day of the week and the plan was for six to seven days a week. The most successful and reasonable way that I can work my way up to my goal is to not jump in with both feet and think that I should be over exerting myself because I will lose interest. I enjoy classes such as yoga, spin class, or kickboxing which would be a great way to build up my energy and also be entertaining. Walking for thirty minutes a day is another way to effectively engage my body to be more
The TTM has 5 phases that are dynamic, meaning a person can go up and down though the spiral of the model. The first stage is pre-contemplation followed by contemplation, preparation, action and finally maintenance. Pre-contemplation is the stage at which a person has no signs of intention of changing their exercise levels and don’t see their lack of exercise as a possible risk. When a person moves into the contemplation phase of the TTM they are beginning to see reasoning behind why they should change their exercise levels. This may be they physical are not capable of doing activities or feel self conscious about their physical appearance and how they are perceived by not only themselves but others in their life. This person will have intentions to change this behaviour generally in the first 6 months upon entering the phase, however as the TTM is dynamical they can also slip back to phase one of pre-contemplation. In this phase they may briefly look at what is involved in the...
Trans theoretical Model (TTM) integrates several key concepts from several theories and applies these concepts to a variety human behaviors (Prochaska, Redding & Evers, 2008). The TTM addresses the stages of change related to human health behaviors, and one of the strength is that TTM addresses the stage prior person experience action to change his health behaviors. The stages of change include pre-contemplation, contemplation and preparation, and these stages used when individual is welling to change certain health behaviors. For example, when a young teenage use alcohol and marijuana and he does not seek information about how to protect himself by avoid drinking or consuming marijuana because of his peers. He is consider to be in the pre-contemplation stage as he does not seek information to protect himself.
Always have a purpose and goals to work toward—that alone does miracles in minimizing unhealthy
In order to lead a healthy lifestyle, it is essential that individuals constantly monitor their health. This involves not only physical, but also mental and emotional aspects of the body’s functioning, as they relate to the home, school, work, and leisure environments. If necessary changes are made sooner rather than later, then a stable, balanced and healthy lifestyle will be more consistently maintained. In fact, the World Health Organization says being healthy is feeling that there are few physical or emotional impediments to doing things in your life that you would like. For example, there are many people who are suffering from chronic illnesses who are healthy because they are able to maintain their creativity and vivacity when others cannot. It is evident that self-awareness enc...
I would regularly play sports such as soccer, basketball, and various others. The fact of the matter was that I thought I could outrun a bad diet, but that wasn’t the case. As time went on I continuously gained weight up until sophomore year. My best friend Garrett had been going to the gym for sometime and was constantly asking me to get a membership. I would always brush it off because I had the mindset that I wouldn’t have to step foot into a gym for my entire life. I thought spending time at the gym was the most ridiculous thing one could do. I eventually got a membership and once I started going I began to fall in love with the idea of pushing myself past limits I thought I could never reach. Once I started seeing results that was enough for me. I started drowning myself in knowledge both in training and nutrition. I’ve been on this journey for just over a year now and am still learning. I am by no means perfect as I still struggle with certain things such as my relationship with food, but I realize that it has developed to a higher standard and will only continue to get
When I first began to exercise, I was primarily trying to add size on to my body. At the time I only weighed about one hundred sixty pounds and I was six foot one inch. I was also eight teen and feeling that my lack of participating in school sporting events, as well as my abuse of alcohol and less than ideal food choices, had stunted my physical potential. With this new found feeling of inadequacy I set off on a journey that would change my life forever. The first thing I noticed when I began searching for ways to change my body, was that I was obviously going to have to buy weights if I wanted to look like the guys in the gym. So I set out and purchased the cheapest bench and set of weights I could find. I began to mimic exercises that I had seen people do on television or while walking past the gym. In a period of about a month I had already noticed a huge difference in the amount of weight that I could lift. Within the first year of unorganized lifting, as well as no change to my eating habits, I h...
Throughout our healthy brains, healthy bodies course so far, we have learned time and time again about the strong and important relationship between our brains and our bodies. Health and wellness is not one single thing, it is a collection of practices, attitudes and ways of being in the world, which help us cultivate the best form of ourselves. Finding and understanding the ways in which we can best take care of ourselves, and then applying them, gives us the opportunity to improve our physical, cognitive, mental and emotional wellbeing. Embodying our healthiest selves helps not only us, it helps those around us by providing a positive example about how to exist within our own bodies, and exist within the world. Throughout this paper, we will