Changing for Good
Page 27
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
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