Methods for Changing Behaviors - Psychological Self-Help

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eturns. Also, the self-punisher should place considerable emphasis on learning the desired behavior to replace the unwanted behavior. Time out, overcorrection, and response cost are effective in the short-term with handicapped patients, although in some cases symptom substitution occurs (other unwanted behavior increases). The long-term results of aversive techniques in humans are not known yet. There are some dangers, in addition to the physical risks and antiself-help attitudes mentioned above. Any potentially high emotion and/or self-demeaning method could cause harm, I suppose, but this has not been observed. Yet, self-critical persons urged to become even more self-critical could be harmed. Additional readings Bellack, A. and Hersen, M. Behavior modification, New York: Oxford University Press, 1977. Matson, J. L. & DiLorenzo, T. M. (1992). Punishment and its alternatives. Springfield, IL: Springer. Covert conditioning; covert punishment; covert rewards; intrinsic satisfaction and pride Our thoughts control or influence our behaviors and emotions to a considerable extent. This is not surprising since our thoughts include intentions ("I'm going to be the top salesperson this month"), plans ("I'll work until 9:00 every day and on weekends"), rational and irrational thinking, all our knowledge (including self-help methods), and so on. It seems pretty clear that our thoughts can be changed through experience (reading, watching, listening, experimenting), logical reasoning, learning processes (rewarding certain thoughts), and many other ways. Some psychologists believe we can also change the frequency or strength of specific thoughts by reinforcing or punishing the thought. In other words, the conditioning processes might work inside our heads with thoughts just like they work with behavior, except it is all covert. Actually, no one would be surprised if his/her urge to approach someone increased after having a lot of sexual fantasies about that person. That all takes place inside a person's head. Likewise, if you imagined studying math on a beautiful warm beach, fantasized winning a scholarship in math, and on and on, it is possible you would start to feel more positive about math. What is less clear and more complex is whether or not the person will actually approach the person they have been thinking about sexually or if you would actually take a math course. There is a giant leap from fantasy to reality. 1146
About 2000 years ago, Epictitus taught that our thoughts can change our feelings and actions (see chapter 14). So by modifying our thoughts, which may be easier than changing some behavior or having some experience (such as giving a great speech), we can possibly change many things--actions, emotions and other thoughts. More recently, Homme (1965), Wolpe (1958), and Cautela & Kearney (1986) have developed many covert conditioning procedures: reinforcement, punishment, classical conditioning, modeling, avoidance, etc. for many disorders. Some mental rewards and punishments (paired with a specific behavior) have already been described (methods #16, #17, and #18). Covert modeling was referred to in method #2. Only brief descriptions will be given here and the effectiveness will be evaluated. Purposes Steps · To increase, decrease or change a behavior, a thought or a feeling by changing our own thoughts and imagery using covert methods. · Most often used for learning new behaviors (covert modeling or reinforcement) and for stopping unwanted behaviors. STEP ONE: Clearly and specifically identify the "target" behavior or thought or feeling that you would like to change. This can be an overt behavior, an experienced emotion (actually acted out or just imagined), or a covert thought which isn't to be acted on. STEP TWO: Learn how to apply one of these covert conditioning methods, depending on your purpose. There are several methods and variations on those methods: 1. Covert reinforcement--imagine performing the desired behavior (or feeling or thought) and follow it with a pleasant image (playing on the beach, being kissed by a lover, eating a delicious meal, etc.). Variations: an actual behavior followed by an imagined reward or an imagined behavior followed by an actual reinforcer (an M & M). Example given by Homme: a person with a low self-concept makes a positive statement about themselves just before lighting a cigarette. Intrinsic satisfaction (see method #15) is another (and usually much better) form of covert positive reinforcement. Not only the genuine pleasure in performing the behavior but also 1147
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Chapter 11: Methods for Changing Be
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ut the "meat" of this chapter is in
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habits. The stimulus for avoidance
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student to go to the library; getti
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Time involved Only a few minutes wi
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Purposes · To consider periodicall
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situations. Examples: the same soci
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your schedule; make a public pledge
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Steps · To decrease a behavior, ge
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Even if it is done gradually, it is
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When we have an overpowering bad ha
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weeks. In general, studies of relap
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(because hard work would have been
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advanced tasks (see chapter 4). Oth
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Page 33 and 34: See chapter 2, step 2. STEP THREE:
Page 35 and 36: Steps · To understand what in the
Page 37 and 38: Chapter 4 describes operant, classi
Page 39 and 40: In order to develop a new behavior,
Page 41 and 42: Don't expect instant results. Keep
Page 43 and 44: the bars, but not all of them. It's
Page 45 and 46: If you are a compulsive house clean
Page 47 and 48: Challenge defeatist attitudes; let
Page 49 and 50: may do the trick. (5) Maybe you can
Page 51 and 52: Time involved Little time is requir
Page 53 and 54: Although researchers need to differ
Page 55 and 56: Let's take studying as an example.
Page 57 and 58: have to offer to encourage the desi
Page 59 and 60: Thus, to arrange successful reinfor
Page 61 and 62: Steps · To strengthen the tendency
Page 63 and 64: 4. Fun activities alone--small: sme
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Page 67 and 68: improving your social interaction,
Page 69 and 70: controlled and based on short-term
Page 71 and 72: einforcement: the threat of further
Page 73 and 74: 3. Learn skills and methods of redu
Page 75 and 76: Self-punishment Miller, L. K. (1980
Page 77 and 78: "correction" (must make up for the
Page 79: easons, sometimes the punishment is
Page 83 and 84: STEP THREE: Arrange to use the meth
Page 85 and 86: Steps STEP ONE: Specifically descri
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