Methods for Changing Behaviors - Psychological Self-Help
Methods for Changing Behaviors - Psychological Self-Help
Methods for Changing Behaviors - Psychological Self-Help
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
in our ability to control or change a certain situation come from? (1)<br />
From relevant success experiences. (2) From observing others handle<br />
the situation successfully. (3) From being persuaded that we can do it.<br />
(4) From perceiving our physiological state as being prepared <strong>for</strong> the<br />
task at hand. <strong>Self</strong>-efficacy is discussed at length in method #9 in<br />
chapter 14.<br />
Bandura contends that self-efficacy is a major underlying factor<br />
explaining the effectiveness of all therapies. That is, behavior or<br />
cognitive therapy (or a self-help method) works to the extent you<br />
believe you can use it to change. There is, in fact, a high correlation<br />
between expectations and one's per<strong>for</strong>mance. That doesn't prove one<br />
causes the other, however. Perhaps we just know our abilities pretty<br />
well. Nevertheless, as a theory, it suggests a simple approach:<br />
increase your positive expectations in order to improve your<br />
per<strong>for</strong>mance. It is noteworthy that Norman Vincent Peale's famous<br />
book, The Power of Positive Thinking, begins with these words:<br />
"Believe in your self!" And 100 years ago William James wrote: "Our<br />
belief...insures the successful outcome...."<br />
The previous method #13 focuses on the removal of certain<br />
destructive parts of the self. This method focuses on strengthening the<br />
positive self-expectations parts of the self.<br />
Purpose<br />
Steps<br />
· To improve per<strong>for</strong>mance by realistically increasing one's<br />
expectations.<br />
STEP ONE: Find ways to increase your faith in your ability to<br />
change things.<br />
Explore the ways listed in "General idea" above. (1) Nothing works<br />
like success to increase our confidence. Actual experience is much<br />
more convincing than imaginary experience. Try to insure success by<br />
taking on easy tasks first and then working up to harder assignments.<br />
Or, start by mentally rehearsing, role playing with a friend, and<br />
practicing (see chapter 13). (2) By observing others accomplish some<br />
task, we learn how to do it and we become convinced that we too can<br />
do it (if they are similar to us). (3) Our expectations are open to<br />
persuasion. Others can increase our confidence; we can talk ourselves<br />
into believing in ourselves. Reading about successful people builds our<br />
hope. The popular "Positive Mental Attitude," how-to-be-successful,<br />
and inspirational religious books may help (see chapter. 4). By their<br />
nature, most self-help books are encouraging. (4) Believing that we<br />
are physically ready to achieve some goal increases our confidence.<br />
STEP TWO: Build confidence and increase your skills at the same<br />
time.<br />
1118