1. Managing Stress 8E Principles and Strategies for Health and Well-Being Brian Luke Seaward, Ph.D. Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited. Used with permission.

2. Chapter 10 Behavior Modification © LiquidLibrary

3. “How many psychiatrists does it take to change a light bulb?

4. “How many psychiatrists does it take to change a light bulb? One, but the light bulb has really got to want to change.” — Anonymous

5. Behavior as a component of Personality

6. Values Attitudes Behaviors

7. Behavior Models (Why we think and behave the way we do!)

8. Classical Conditioning

9. Operant Conditioning

10. Modeling

11. The Behavior Modification Model

12. 1. Awareness

13. The Behavior Modification Model 1. Awareness 2. Desire to Change

14. The Behavior Modification Model 1. Awareness 2. Desire to Change 3. Cognitive Restructuring

15. The Behavior Modification Model 1. Awareness 2. Desire to Change 3. Cognitive Restructuring 4. Behavior Substitute

16. The Behavior Modification Model 1. Awareness 2. Desire to Change 3. Cognitive Restructuring 4. Behavior Substitute 5. Evaluation

17. Stages of Change James Prochaska

18. Stages of Change James Prochaska 1. Precontemplation Stage

19. Stages of Change James Prochaska 1. Precontemplation Stage 2. Contemplation Stage

20. Stages of Change James Prochaska 1. Precontemplation Stage 2. Contemplation Stage 3. Determination Stage

21. Stages of Change James Prochaska 1. Precontemplation Stage 2. Contemplation Stage 3. Determination Stage 4. Action Stage

22. Stages of Change James Prochaska 1. Precontemplation Stage 2. Contemplation Stage 3. Determination Stage 4. Action Stage 5. Maintenance Stage

23. Stages of Change James Prochaska 1. Precontemplation Stage 2. Contemplation Stage 3. Determination Stage 4. Action Stage 5. Maintenance Stage 6. Relapse Stage

24. Stress as a Trigger to Relapse?

25. Human Behavior Styles

26. 1. Passive Behavior Style Human Behavior Styles

27. 1. Passive Behavior Style 2. Aggressive Behavior Style Human Behavior Styles

28. 1. Passive Behavior Style 2. Aggressive Behavior Style 3. Assertive Behavior Style* * The ideal choice Human Behavior Styles

29. Assertiveness

30. Assertiveness Skills

31. 1. Say no without guilt Assertiveness Skills

32. 1. Say no without guilt 2. Freedom to change your mind Assertiveness Skills

33. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response Assertiveness Skills

34. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) Assertiveness Skills

35. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want Assertiveness Skills

36. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want 6. Learn to express your feelings Assertiveness Skills

37. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want 6. Learn to express your feelings 7. Maintain confident optimism Assertiveness Skills

38. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want 6. Learn to express your feelings 7. Maintain confident optimism 8. Own guilt-free mistakes Assertiveness Skills

39. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want 6. Learn to express your feelings 7. Maintain confident optimism 8. Own guilt-free mistakes 9. Take ownership of your opinions Assertiveness Skills

40. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want 6. Learn to express your feelings 7. Maintain confident optimism 8. Own guilt-free mistakes 9. Take ownership of your opinions 10. Politely protest unfair treatment and criticism Assertiveness Skills

41. 1. Say no without guilt 2. Freedom to change your mind 3. Create time to form a response 4. Ask for assistance (when needed) 5. Ask for what you really want 6. Learn to express your feelings 7. Maintain confident optimism 8. Own guilt-free mistakes 9. Take ownership of your opinions 10. Politely protest unfair treatment and criticism 11. Take ownership of proud recognition Assertiveness Skills

42. More Assertiveness Skills

43. 1. Learn to say “No”

44. More Assertiveness Skills 1. Learn to say “No” 2. Learn to use “I” statements

45. More Assertiveness Skills 1. Learn to say “No” 2. Learn to use “I” statements 3. Use eye contact

46. More Assertiveness Skills 1. Learn to say “No” 2. Learn to use “I” statements 3. Use eye contact 4. Use assertive body language

47. More Assertiveness Skills 1. Learn to say “No” 2. Learn to use “I” statements 3. Use eye contact 4. Use assertive body language 5. Practice peaceful disagreement

48. More Assertiveness Skills 1. Learn to say “No” 2. Learn to use “I” statements 3. Use eye contact 4. Use assertive body language 5. Practice peaceful disagreement 6. Avoid manipulation

49. More Assertiveness Skills 1. Learn to say “No” 2. Learn to use “I” statements 3. Use eye contact 4. Use assertive body language 5. Practice peaceful disagreement 6. Avoid manipulation 7. Respond rather than react

50. Steps to Initiate Behavior Modification

51. 1. Select an undesirable behavior.

52. 2. How motivated are you to change this behavior?

53. 1. Select an undesirable behavior. 2. How motivated are you to change this behavior? 3. How can you modify this behavior? What changes in your thoughts are necessary to make this change successfully?

54. 1. Select an undesirable behavior. 2. How motivated are you to change this behavior? 3. How can you modify this behavior? What changes in your thoughts are necessary to make this change successfully? 4. What is the new behavior you wish to adopt?

55. 1. Select an undesirable behavior. 2. How motivated are you to change this behavior? 3. How can you modify this behavior? What changes in your thoughts are necessary to make this change successfully? 4. What is the new behavior you wish to adopt?” 5. After trying this new behavior, how did it feel? (Evaluate your progress with this behavior change.)

56. The Power of Habit Charles Duhig

57. The Power of Habit Charles Duhig 1. Cue 2. Routine 3. Reward (gratification)