A person's specific health behavior depends on two factors:
1, whether the individual feels that his health is threatened;
2. Do individuals believe that healthy behaviors can effectively reduce this threat?
Second, cognitive behavioral therapy to change healthy behavior
Cognitive behavioral therapy holds that:
1, a person often produces some inner dialogues to prevent himself from changing his behavior. For example, a person who wants to quit smoking may give up the process of quitting smoking because of self-doubt ("I will never quit smoking"). Cognitive behaviorists believe that unless these internal dialogues are changed, people are unlikely to change their behavior habits, and even if they do, they are unlikely to last long.
2. Cognitive behaviorists regard health behavior improvers as collaborators in the process of behavior change. In the initial stage of most behavior change plans, the goal is to change the behavior of the health behavior improver at first, but in the process of improvement, the control of behavior change gradually shifts from the instructor to the health behavior improver. At the end of the formal intervention stage, health behavior improvers began to detect their own behaviors and use cognitive behavior intervention technology to change their behaviors, and made appropriate self-reward or judgment.
Thirdly, the procedure of using cognitive behavioral therapy to change healthy behavior.
1. Self-test: Before behavior changes, individuals must understand the health behavior goals from many aspects. One of its purposes is to evaluate the frequency of improving goals and the cause and effect of target behaviors (the process of distinguishing target behaviors); The second is to let the health behavior improvers participate in the improvement behavior as soon as possible and try to correct their bad health behaviors (the process of making plans).
2, the method of change
1) classical conditioned reflex: when an unconditional reflex and a new stimulus appear in pairs, it will produce conditioned reflex, thus eliminating bad behavior.
For example, the change of drinking habits is to drink "alcohol-stopping sulfur" oral liquid while drinking. Abstinence from alcohol and sulfur can cause nausea, nausea and vomiting in drinkers. Over time, even without abstinence sulfur, alcohol will cause nausea, nausea and vomiting like abstinence sulfur.
2) Operable conditioned reflex: When an individual has a certain behavior and gives it positive reinforcement, the possibility of such behavior reappearing will increase. Similarly, if individuals engage in this kind of behavior without reinforcement, or this kind of behavior is punished, then the possibility of this kind of behavior will be greatly reduced. As time goes by, the behavior that is being strengthened will be established, and the behavior that is punished or not given any reward will be diluted.
For example, alcoholics' drinking behavior persists because alcohol can improve their mood, so to change this behavior, we must first set a goal. For an alcoholic who drinks 1 liter every day, the first goal is 0.9 liter, the second goal is 0.8 liter, the third goal is 0.6 liter, the fourth goal is 0.4 liter, and the fifth goal is 0.2 liter.