Effective Strategies for Changing Health Behavior

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Effective Strategies forChanging Health Behavior

• Donna Cameron, PhD, MPH
• Department of Family Medicine
• Georgetown University Medical Center

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The Strategies Include

• Incorporating Stages of Change Model

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• Agenda-Setting Charts

Diet
Stress
Family History
Environment
Responsibility
Organization
Lower High Blood Pressure
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• Readiness to Change Ruler

Not Preparedto Change
Already Changing
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• Ask yourself
• Whos in charge?!

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• Adopting a Healthy Outlook

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Setting the Stage

• Eat breakfastregularly?
• Eat regular meals?
• Maintain a moderate weight for your height?
• Sleep 7-8 hours each night?

• Engaged in physical activity in the past 48
  hours?
• If you drink, do you drink in moderation?
• Non-smoker?

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Belloc Breslow

• Sleeping 7-8 hours
• No eating between meals
• Eating breakfast regularly
• Maintaining proper weight
• Getting regular exercise
• Moderate or no use of alcohol
• No smoking

Preventative Medicine 1972 Aug 1(3) 409-21
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Healthy People 2010Leading Health Indicators

• Physical activity
• Overweight and obesity
• Tobacco use
• Substance abuse
• Responsible sexual behavior
• Mental health
• Injury and violence
• Environmental quality
• Immunization
• Access to health care

http//www.health.gov/healthypeople/
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Belloc Breslowvs. Healthy People 2010

• Belloc Breslow
• Getting regular exercise
• Moderate or no use of alcohol
• No smoking
• Sleeping 7 to 8 hours
• Maintaining proper weight
• Eating breakfast regularly
• No eating between meals

• Healthy People 2010
• Physical activity
• Substance abuse
• Tobacco use
• Mental Health
• Overweight and obesity
• New emphases
• Responsible sexual behavior
• Injury and violence
• Environmental quality
• Immunization
• Access to health care

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Barriers to Change

• What prevents people from
• changing their behavior?

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Barriers to Change

• My life is too chaotic right now.
• My health behavior, e.g. smoking is not a
  problem for me.
• Ive tried and failed so many times already I
  give up.
• I dont have time.
• Ill change later.

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Wellness Wheel
INTELLECTUAL
EMOTIONAL
SPIRITUAL
SOCIAL
PHYSICAL
OCCUPATIONAL
National Wellness Institute, Inc. 1319 Fremont
Street Stevens Point, WI 54481-3899 715-346-2172
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Strategies for ChangingHealth Behaviors

• Incorporating Stages of Change
• Agenda-setting Charts
• Readiness to Change Ruler
• Ask yourself Whos in charge?!
• Adopting a Healthy Outlook

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1. Incorporating Stages of Change

• Change is a process
• People may have to difficulty starting,stopping
  or maintaining behavior
• Understanding the process helps people change

Zimmerman, G.L., Olsen, C.G., Bosworth, M.F.
(2000) American Family Physician
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Stages of Change

• Precontemplation- uninterested, unaware or
  unwilling to change
• Contemplation- considering a change ambivalent
• Preparation- deciding/making plans to change
• Action- practicing the behavior
• Maintenance- includes occasional slip-ups, but
  incorporates change for the long haul

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Stages of Change Application

• Pre-contemplation
• Think, talk, or read about change Personalize
  risk factors
• Contemplation
• Identify pros and cons of change
• Preparation
• Summarize reasons for change Announce
  start/quit date
• Action
• Create specifics of plan Arrange support for
  slips
• Maintenance /Relapse
• Notice signs of wavering commitment Reframe
  slips as learning opportunities

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2. Agenda-Setting Chart
Diet
Stress
Family History
Environment
Responsibility
Organization
Lower High Blood Pressure
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3. Readiness to Change Ruler
Not Preparedto Change
Already Changing
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Questions using the Readiness to Change Ruler

• Answer the questions below that apply to you.
• If your mark is on the left side of the line
  How will you know when it is time think about
  changing?
• If your mark is somewhere in the middle What
  might make you put your mark a little farther to
  the right?
• If your mark is on the right side of the line
  Pick one barrier and list some things to help
  you overcome this barrier.

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Ask yourself Whos in Charge?
http//www.coping.org
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Not You!
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Certain people, problems, and things are beyond
your ability to affect, control, or change
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• You are in charge of
• Controllable and changeable elements
• Your ___________

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Adopting a Healthy Outlook

• Be mindful of how your brain tells stories
• Re-tell stories with an optimistic spin

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Pop Quiz (prizes included!)
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Summary
Which strategy

• Uses a visual representation of the individuals
  perceived readiness to change?
• Invites discussion for how to make changes?

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Summary
Which strategy

• Helps you determine your current level of
  willingness?
• Provides guidelines for change at that level?

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Summary
Which strategy

• Challenges you to accept personal responsibility
  for your life?

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Summary
Which strategy

• Breaks the overall change into smaller parts that
  are easier to implement?

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Summary
Which strategy

• Suggests observing and altering your style of
  perceiving events and experiences?

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Strategies for ChangingHealth Behaviors

• Incorporating Stages of Change
• Agenda-setting Charts
• Readiness to Change Ruler
• Ask yourself Whos in charge?!
• Adopting a Healthy Outlook

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Effective Strategies forChanging Health Behavior

• Donna Cameron, PhD, MPH
• Department of Family Medicine
• Georgetown University Medical Center
• ddc_at_georgetown.edu
• 202-687-0427