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    10. Helping relationships

    Associate with people who have and want to overcome the same problem, form or join self-help groups, join community programs specifically designed to deal with your problems.

    Behaviour #1: Stress
    Group or person that may help you change yor behaviour...

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    Solution Preview

    1, Consciousness Raising and identifying Behaviors.
    Identify two behaviors you would like to change. These may include behaviors such as smoking, physical activity, stress, nutrition and weight control.
    Behavior #1 Stress
    Behavior #2 nutrition.
    Social Liberation and Advocacy Groups
    List groups or organizations that may help you change your behavior
    Behavior #! Stress
    Advocacy Groups: Club for Tension Relief and The Laughing Club.

    Behavior #2 nutrition
    Advocacy Groups: The OBESITY ORGANIZATION and The Weight Watchers.

    3, Self- Analysis and Benefits of Change.

    Questions your self on the problem behavior, express your feelings about it, become aware that there is a problem, analyze your values, and the list advantages and disadvantages of the behavior.
    I feel a sense of tension all the time
    Behavior #1 stress
    Advantages: look aggressive. Look as if I am doing hard work. Remain 'on the job'.
    Disadvantages: I may get high BP. I may get diabetes. Maybe heart problems.
    I feel I am fat and flabby.
    Behavior #2 nutrition
    Advantages: prevents obesity. Prevents heart trouble. Prevents old age diseases.
    Disadvantages: Can't eat anything tasty!

    4, Commitment
    Sign a behavioral change contract.
    Start Date: 16th May
    Completion Date: 15th August
    Your signature:╤■
    Witness Signature:>├ µ←◘

    5. Behavior Analysis: Prepare logs of circumstances that trigger or prevent a given behavior and look for patterns that prompt the...

    My boss.
    Late at work.
    Children trouble.
    Money shortage.
    Work place

    Special Occasions.
    When I am angry.

    6, Goal Setting
    Behavior 1:
    Goal #1 Taking 5 Deep breaths every five minutes
    Goal #1 Date 25th May
    Goal#2: Stretching for a minute at work every hour.
    Goal #2 Date 25th May
    Goal #3 Jogging for 20 minutes every day
    Goal #3 Date: 31st May
    Final Goal: Being relaxed ...