Changing for Good
Page 28
Johnson & Johnson, 14, 57–58
Jung, Carl, 26
Lemmon, Jack, 116
Love, Medicine, and Miracles (Siegel), 113
Luborsky, Lester, 23
magic bullet, 175
maintenance, 15, 39, 43–46, 68, 162, 201, 202–219
alcohol abuse and, 258–259
commitment in, 210–212
consolidation of gains in, 45–46, 211
distress and, 271–273
evaluation of progress in, 18, 45, 64, 211
helping relationships in, 216–219
internal challenges and, 203–204, 206, 208–209
new lifestyles and, 211, 212
patience and persistence in, 218–219
processes of change effective in, 60, 209–213, 216–219
relapse in, 204, 206, 208–209, 228
self-efficacy and, 214–216
smoking cessation and, 202, 205, 206, 250–251
social pressures and, 203, 206–207
stimulus control in, 207, 212
strategy for, 205–209
temptations in, 202–205, 206–209
vigilance in, 45–46, 205–208, 258–259
Mann, Leon, 133n
marriage, 79, 86
interpersonal problems in, 73–75, 83, 85, 112, 126–127, 133, 146–147, 153
Maslow, Abraham, 88
May, Rollo, 26
medication:
antidepressant, 62
psychotropic, 16
sleep, 81
Mellinger, G. O., 259n
Mencken, H. L., 19
Menninger, Karl, 218
menopause, 137, 201
mental health associations, 28
mental health disorders, 16, 64, 77, 103, 231
minimization, 82–83, 91, 93, 207, 243–244
mirrors, 118
moods, 76, 135, 157
mortality, 79, 83
nagging, 97, 113–114, 160, 161
National Cancer Institute, 14, 57, 86, 104
National Health Service (Great Britain), 14, 58, 287
natural selection theory, 37
Neurotics Anonymous, 101
New York, 42–43
nonsmokers, 28, 66, 102
Norcross, John, 32–34, 52, 79–80, 91–92, 122, 144, 204n, 239–240, 275–276
no-smoking areas, 28, 31, 100, 102, 103, 189
obesity, 16, 67, 75, 137–141
health risks and, 89, 118, 199
pros and cons of, 137–141, 139, 140
see also diets; overeating; weight control
O’Neill, Eugene, 106–107, 148
Orleans, Tracy, 62
Overeaters Anonymous, 101
overeating, 36, 43, 58, 80
bingeing and, 201
dining out and, 30, 160, 186
emotional distress and, 57, 76
monitoring of, 122
resistance to, 32–34, 44, 177, 201
overwork, 66, 80, 92, 186
pain, 82, 85, 93, 174–175
panic disorders, 16, 65, 67, 101, 194, 262
parents, 40, 79–80
children’s relationships with, 73, 78, 80, 84, 109, 126–129, 133, 147, 153–154, 281–282
dependency fostered by, 84, 153–154
fear of, 78, 83
lack of emotional support from, 73, 84, 153–154
resentment of, 126–127, 281–282
responsibility of, 153
severity vs. indulgence in, 84
passivity, 109, 111, 113, 118, 141, 184, 211, 268
Peck, M. Scott, 173
Pennsylvania, University of, 23
periodontal disease, 122
Perls, Fritz, 26
phobias, 101, 194
physical abuse, 67
prayer, 113, 154
precontemplation, 15, 39, 40–41, 44, 64, 65, 68, 69, 73–108, 162
alcohol abuse and, 252–256
consciousness-raising in, 81–82, 89–94, 106–108, 244–245
defenses in, 73, 78, 79, 82–86, 89–96
demoralization in, 41, 48, 73–74, 75, 86
denial and justification in, 40–41, 48, 73–74, 75, 82–83, 93, 97, 242–243, 251–252
distress and, 264–265
internalization in, 85–86, 93
personal attitudes in, 75–92
processes of change effective in, 60, 81–82, 88–108
projection and displacement in, 85, 93
rationalization and intellectualization in, 83–85, 93, 243–245
returning to, 47, 48, 172
smoking cessation and, 243–246
social liberation in, 82, 100–106, 108, 246
pregnancy, 138, 152, 153–154
premature ejaculation, 224
preparation, 15, 39, 44, 64, 65, 68, 69, 87, 109, 145–162
alcohol abuse and, 257–258
commitment in, 114, 146, 147, 151–159, 196, 248–249
focusing on the future in, 149–151
keeping relationships in, 160–162, 248–249
planning and adjustment in, 43, 147–149, 155–158, 257–258
premature action in, 147–149, 174
processes of change effective in, 55, 149–159, 161–162
readiness in, 127, 146–147
self-reevaluation in, 146, 147, 149–151
smoking cessation and, 248–249
wishful thinking in, 147, 156
preventive medicine, 62
problem behavior:
acknowledgment of, 41–43, 45, 80–81, 128, 147
action criteria for recovery from, 66–68, 67
awareness and insight into, 114–115, 121–122, 127–129
concentrating on negative aspects of, 115–119, 131, 135, 211
conflict of values with, 29, 129
cues to, 188–189, 190
dealing with multiples of, 56–57, 66, 279–280
denial and justification of, 40–41, 45, 73, 74–75, 78, 82–85, 97, 117, 125
duration and severity of, 77, 78, 79, 116, 123, 233
emotional stress of, 101, 131, 174
family, 65–66, 147
functional analysis of, 124–127, 124
gratification vs. toll of, 124–127, 133–136, 134
high-risk, 14–16, 68, 79
improvement vs. recovery from, 66, 67
information on, 41, 76, 78, 79, 83, 101, 110–112, 116–117, 120–124, 224
internalization of, 85–86
intervention in, 40, 76–77, 78, 80, 95–97
intractable, 62
lifestyle choices and, 76–79, 148
logical analysis of, 93, 111
modification of, 43, 44, 59, 61, 113, 148–149
monitoring of, 122–124, 148–149
personal deterioration and, 128–129, 131, 133, 172
projection and displacement of, 73, 83, 85
recurrence of, 223–224
self-assessment of, 64–69, 77–79, 92–94
social pressure and, 148, 149, 172, 175, 183, 228–230
stigma of, 101
substitution of one for another in, 225–226
taking responsibility for, 78–79, 97
see also specific behavior problems
processes of change, 25–35, 26, 63
in action, 52, 55, 59, 60, 174, 176–199, 267–271
in contemplation, 52, 55, 56, 60, 110, 115–136, 141–144
incorrect use of, 224–226
in maintenance, 60, 209–213, 216–219
matching stages of change with, 15–17, 27, 37–39, 41, 50, 52–60, 54, 56, 61–62, 223, 224
in precontemplation, 60, 81–82, 88–108
in preparation, 55, 149–159, 161–162
techniques of, 32–34, 33
timing and duration of, 15–17, 27, 37–39, 41, 62
see also specific processes
Prochaska, Jan, 25, 53, 165
procrastination, 42–43, 67, 74, 109–115, 148, 154–155
> projection, 85, 91–92, 93, 106, 126–127
propaganda, 116–118
psychiatric nurses, 238
psychiatry, 236–238
psychoanalysis, 24, 238
criticism of, 59
processes of change associated with, 26, 27, 60
psychodrama, 29, 33
psychology, 21–27, 35, 37–38, 63, 110, 111, 236, 237
psychotherapy, 13–14, 18, 57, 131, 203
client/therapist relationships in, 22, 43, 62–63, 111–112, 234, 239–240
common components in systems of, 22, 24, 25–27
competition and disagreement among systems of, 22, 25, 52, 59, 126
criteria for choices in, 236–240
distrust of, 21–22
favorable outcomes in, 23
frequent changes in, 111
group, 150
integrative, 238–240
limitations of, 22, 23, 24, 63
long-term, 42–43, 232
motivation and readiness for, 58, 114–115
myths of, 231–232
premature cessation of, 16, 58, 73–74, 106
range and numbers of systems of, 22–23
relapse and, 231–240
self-changers seeking, 16, 62–64, 231–240
self-change vs., 16–17, 36, 234–236
stigma attached to, 231
summary of principal theories of, 26
public health campaigns, 102
punishment, 31, 40, 74, 80–81, 191–192, 198
rational emotive therapy, 181n
rationalization, 83–84, 91, 93, 119, 200, 207, 243–245
relapse, 40, 45–50, 52, 53
action and, 48–50, 172–173, 199, 200
causes of, 224–226
distress and social pressure in, 228–230
feelings aroused by, 47–48, 60, 221, 227
guarding against, 47, 215–216
lapses vs., 227–228
learning from, 220–240
maintenance and, 204, 206, 208–209, 228
mini-decisions and, 228
psychotherapy and, 231–240
as recycling, 48–50, 66, 220–240
return to earlier stages after, 47–50, 172, 221
risks of, 57, 66, 208–209, 224–230
as rule vs. exception, 47, 63, 221, 222
self-assessment of, 230–231
as trial and error, 222–223
relaxation, 33, 34, 118, 135, 175, 178–180, 226, 267
techniques of, 179–180, 268
reminders, 31, 189, 209
resolutions, 33, 43, 47, 80, 114, 156, 204
restaurants, 28, 30, 100, 160, 186
reward, 26
action and, 59, 173, 190–195, 197–198, 250, 270–271
contracting and, 193–194, 197, 217
covert management and, 191–192
goals of, 33
punishment vs., 31, 191–192
self-assessment of, 195
step by step reinforcement in, 194–195
techniques of, 31, 33, 191–195
withholding of, 194
Rimer, Barbara, 14
Road Less Traveled, The (Peck), 173
Rogers, Carl, 26, 141–142
role models, 192
Saunders, William, 14
Save the Tiger, 116
scapegoating, 73, 83, 85
Schaefer, Howard, 14
schizophrenia, 101
sedentary life, 16, 29, 67, 109
self-blame, 85–86, 131, 192, 208, 209, 227, 234, 245
self-change, 13–18
age and, 79, 81
commonsense approach to, 63
defining goals in, 121–122
discouragement of, 62–63
investment of time and energy in, 44, 60, 151, 174–175, 223–224
myths about, 60–63, 76, 77, 175
pitfalls of, 17–18, 37
professional help and, 16, 62–64, 231–240
successful, 16, 17, 36–37, 47, 48, 55, 62–63, 79, 105, 114, 274–280
timing of skills in, 15, 16, 17, 27, 37–39, 41, 118, 224
see also processes of change; stages of change
self-confidence, 17, 69, 212
self-determination, 93, 226, 281–286
self-efficacy, 214–215, 278–279
self-esteem, 28, 63, 129, 134
low, 57, 86, 192, 267, 270
self-help groups, 32–34, 101, 102, 249
self-image, 44, 200, 276–277
age and, 79, 81, 86, 106, 137