Changing for Good

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Changing for Good Page 27

by James O Prochaska


  Auden, W. H., 71

  automobile accidents, 29, 80, 102, 127, 133, 244

  Bandura, Albert, 214n

  Beck, Aaron, 26, 63

  Beckett, Samuel, 110

  behavior change:

  action paradigm in, 14–15, 44

  ambivalence about, 43, 110–111, 128, 146, 153

  belief in, 28, 29, 151–153, 154, 158

  developmental and environmental pressures for, 79–82, 100–106

  external pressure for, 40, 77, 80–81, 91–92, 95–97, 113–114

  giving up on, 48, 76, 86, 97, 137

  negativity about, 61–62, 75–76, 213

  new paradigm of, 287–289

  prioritizing of, 151, 156–157, 175

  pros and cons of, 29, 110, 128, 130, 133–136, 134, 137, 162–171, 163

  resistance to, 40–41, 109–111

  restructuring of life and, 172–174, 279–280

  rewards and recognition of, 44, 133–136, 134

  simultaneous vs. sequential, 56–57

  spontaneous or unintentional, 24, 79–82, 130

  therapeutic, see psychotherapy

  transtheoretical approach to, 17, 23–27, 38, 59–60, 238–240

  see also self-change

  behaviorism, 24, 26, 59, 60, 124, 126, 166, 186, 238–239

  Benjamin, Alfred, 42

  Big Chill, The, 84

  books, 63–64, 110, 111, 121, 177

  Boston Marathon, 168–169

  brain injury, 16, 65

  Breathalyzer tests, 147

  Brynner, Yul, 116

  Bugental, James, 111

  calories, counting, 43, 121, 122, 123, 138–139, 200

  cancer, 77

  diet and, 141

  smoking and, 28–29, 51, 65, 66, 78–79, 85, 116, 244

  cardiovascular diseases, 51, 65, 77, 118

  diet and, 141, 202

  drug abuse and, 201–202

  lifestyle factors in, 78–79, 202–203

  smoking and, 201–202, 244

  careers, 79, 137

  problems in, 73, 74, 75, 83, 103, 127–129

  Carroll, Lewis, 122

  Centers for Disease Control and Prevention, 14, 57, 286, 287

  Cheers, 106

  Chesterton, G. K., 40

  Clean and Sober, 117

  cocaine, 16, 81, 117, 150, 202–203, 205, 207

  Cocaine Anonymous, 203

  cognitive therapies, 24, 26, 60, 226, 238–239, 268–269

  commitment, 26, 246

  action and, 43, 44, 114, 174, 224

  anxiety and, 153–158

  belief in ability to succeed and, 28, 29, 151–153, 154, 158

  difficult choices in, 153–155

  goals of, 33

  maintenance and, 210–212

  personal plans and, 157–158

  preparation and, 114, 146, 147, 151–159, 196, 248–249

  private, 29–30, 45, 149

  procrastination and, 148, 154–155

  public, 30, 43, 156, 160, 196, 248–249

  self-assessment of, 159

  setting a date for, 155–157, 158

  techniques of, 33, 155–158

  condoms, 67

  confrontation, 26, 33, 118–119

  consciousness-raising, 26, 27, 28, 55, 101

  analysis of resistance in, 26, 89–92

  in contemplation, 55, 56, 110, 120–129, 253–256

  goals of, 33, 121–122

  in precontemplation, 81–82, 89–94, 106–108, 244–245

  self-assessment in, 92–94, 93

  techniques of, 33, 89–90, 120–127

  contemplation, 15, 39, 41–43, 44, 64, 65, 66, 68, 69, 79, 109–144, 162

  alcohol abuse and, 256–257

  awareness and insight in, 114–115, 127–129

  chronic, 109–113

  consciousness-raising in, 55, 56, 110, 120–129, 253–256

  decision making in, 133–136, 134, 137–141, 139, 140, 146, 147, 151

  distress and, 265–267

  emotional arousal in, 55, 115–120, 128

  focus on future in, 119, 131

  helping relationships in, 141–144

  processes of change effective in, 52, 55, 56, 60, 110, 115–136, 141–144

  readiness and, 42–43, 109–115

  search for certainty in, 110, 111–112, 114

  self-reevaluation in, 55, 129–136

  smoking cessation and, 246–248

  weight control and, 66, 137–141

  wishful thinking in, 112–114, 119, 130, 138

  contracts, 193–194, 197, 217

  countering, 26, 30

  action and, 59, 173, 174, 176–186, 267–269

  assertiveness in, 183–185

  diversion and, 32–34, 93, 137, 177

  exercise and, 30, 32–34, 177–178, 198

  goals of, 33

  self-assessment in, 185–186

  techniques of, 33, 34, 176–185

  counterthinking, 180–183, 267, 269

  Criton University, 14

  Darwin, Charles, 37

  Decision Making (Janis and Mann), 133n

  Defense Mechanism Inventory, 90n

  defenses, 116

  awareness and confrontation of, 89–92, 98–99, 107, 118, 120

  denial and minimization as, 82–83, 91, 93

  external identification of, 94–95, 98, 143–144

  internalization as, 85–86, 91, 93

  in precontemplation, 73, 78, 79, 82–86, 89–96

  projection and displacement as, 85, 91–92, 93, 106, 126–127

  rationalization and intellectualization as, 83–85, 91, 93, 119

  relaxation of, 109

  transforming, into coping, 93

  Defenses Against Dangerous Drinking (DADD), 148–149

  delirium tremens (DTs), 254

  demoralization, 40, 41, 48, 60, 73–74, 75, 86, 141

  dental hygiene, 67, 122, 150

  dependency, 17, 84, 153–154, 281–282

  depression, 16, 17, 21, 57, 73–74, 76, 85, 105, 125

  action criteria for, 67

  recurrence of, 220–221, 275

  self-image and, 130, 137, 203–204

  symptoms of, 40, 260–261, 263

  treatment of, 62, 239–240, 267–268

  Dickens, Charles, 208

  DiClemente, Carlo, 28, 36–37, 51–52, 275–276

  diets:

  crash, 45

  high-fat, 16, 67, 118, 141

  low-fat, 28, 140, 159–160, 199–201

  reminders and, 31, 189

  see also weight control

  displacement, 85, 91–92, 93, 106, 126–127

  distraction, 45, 91, 224, 267–268

  distress, emotional or psychological:

  action and, 267

  addictive behavior and, 30, 45, 57, 73–76, 128, 176, 205

  components of, 57, 260–263

  contemplation and, 265–267

  countering of, 45, 91, 93, 267–269, 269

  environment control and, 269–270

  helping relationships and, 32, 130

  internalization of, 85–86

  maintenance and, 271–273

  monitoring of, 123

  precontemplation and, 264–265

  relapse and, 176, 228–229

  reward and, 270–271

  seeking professional help for, 58, 64, 262

  self-assessment of, 260–264

  divorce, 107, 112, 127, 135, 153, 203

  doctors, 40, 77, 120, 178

  counseling by, 62, 88, 89

  Drinker Checkup program, 255

  drug abuse, 16, 36, 85

  countering of, 30, 45, 176

  see also cocaine; substance abuse

  education, 26, 29, 76, 78, 80

  Einstein, Albert, 121, 166

  Ellis, Albert, 26, 181n

  emotional arousal, 26, 28–29

  catharsis of, 28, 116

  in contemplation, 55, 115–120, 128
r />   fear arousal vs., 116

  focus on the future in, 119

  goals of, 33

  imagination in, 118–119

  risks of, 118

  self-assessment of, 119–120

  techniques of, 29, 33, 115, 116–119

  empathy, 26, 93, 142

  emphysema, 51, 244

  Environmental Protection Agency, 246

  environment control, 26

  action and, 59, 174–175, 186–190, 196, 269–270

  avoidance and, 44, 45, 68, 160, 187–188

  goals of, 33

  home, 30–31, 187–188, 196

  recognizing cues and, 188–189, 190

  techniques of, 30–31, 33

  exercise, 58, 61, 93, 121, 226

  aerobic, 141, 159–160, 177–178, 267

  countering with, 30, 32–34, 177–178, 198

  pros and cons of, 140

  sports and, 34, 93, 137, 178

  teaming up in, 196, 201

  weight control and, 121, 140, 141, 159–160, 199–201

  existential analysis, 24, 26, 60, 111, 238

  experiential therapy, 26, 60

  failure, 17–18

  avoidance of, 74, 75, 86

  blaming others for, 73, 106, 172

  causes of, 146

  embarrassment and guilt of, 30, 48, 60, 154, 221

  fear of, 42, 75, 110–111, 220

  generalizations about, 62, 76

  premature action and, 113–114, 146

  see also relapse

  families, 40, 76, 81, 83

  alcoholism and, 127–129, 133–135, 255

  change as threats to, 149, 175

  help from, 31–32, 142, 152

  intervention from, 77, 84, 113–114

  lack of support from, 73, 149, 175, 196

  problems duplicated in, 65–66, 147

  fear:

  confrontation of, 44, 61, 156

  of failure, 42, 75, 110–111, 220

  of intimacy, 203, 205, 207

  fear-arousal methods, 29, 116

  feedback, 26, 78, 99, 142, 143–144, 253, 255

  films, 29, 116–117, 133

  financial problems, 83, 123, 147, 155

  freedom, 132, 134

  foolish vs. responsible, 281–286

  self-reevaluation and, 285–286

  sense of self and, 284–286

  Freud, Sigmund, 26, 27, 37, 53, 89, 90, 274, 282

  friends, 142, 157, 160

  enablement vs. help from, 97, 97, 148, 149, 172

  loss of, 134, 135, 172

  see also helping relationships

  gambling, 29, 67

  gay and lesbian alliances, 28

  Gestalt therapy, 26

  God, 110, 113, 166, 210

  guilt, 30, 48, 74, 174, 227

  Handicapped Persons’ Law, 103

  health maintenance organizations (HMOs), 87–88

  helping relationships, 26, 94–100

  action and, 195–198

  alcoholism and, 95–96, 117, 196, 218

  contemplation and, 141–144

  empathy in, 26, 142

  enabling relationships vs., 97, 97

  enlisting of, 31–32, 97–99, 100, 104–105, 107–108, 143–144, 160, 161–162, 196–198, 217

  goals of, 33, 94, 103–104

  lack of, 234, 249

  maintenance and, 216–219

  mistakes in, 95–97, 99, 160, 161

  patience and understanding in, 32, 96, 162

  precontemplation and, 81–82, 94–100

  preparation and, 160–162, 248–249

  techniques of, 32, 33, 95, 97, 141–144, 196–198

  togetherness in, 196, 201

  warmth in, 33, 142–143

  Heraclitus, 13

  HIV prevention, 57, 287

  hope, 15, 113

  hospitalization, 232

  Houston, University of, 255

  humanism, 24, 26, 238

  hurricanes, 145–146, 155

  Iceman Cometh, The (O’Neill), 106–107, 148

  imagination, 118–119, 133

  impotence, 225

  intellectualization, 84–85, 91–92

  internalization, 85–86, 91, 93

  interpersonal problems, 16, 73–75, 83, 85, 112, 118–119, 126–127, 133, 146–147, 153

  IQ tests, 166–167

  Janis, Irving, 133n

  Janov, Arthur, 26

  jogging, 30, 32–34, 178

 

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