Behavioral Modification - SWEET INSTITUTE - Continuing Education for Mental Health Professionals

The Health Belief Model: A Framework for Understanding Behavior Change and Motivation

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Thu, 29 Aug 2024 09:21:49 +0000

The Health Belief Model (HBM)[1] is a psychological framework that has been widely used to understand health behaviors and motivate individuals to adopt healthier practices. Developed in the 1950s by social psychologists Hochbaum, Rosenstock, and Kegeles, the HBM provides insights into why people make certain health-related decisions and how various factors influence their motivations.[2] This article will explore the key components of the Health Belief Model, its application in promoting behavior change, and its significance in fostering motivation for healthier lifestyles. Key Components of the Health Belief Model Perceived Susceptibility: This component refers to an individual’s belief about the likelihood of experiencing a health problem. Individuals who perceive themselves as susceptible to a health issue (such as heart disease or diabetes) are more likely to take preventive measures.[3] For instance, someone who knows they have a family history of heart disease may be motivated to adopt a healthier diet and exercise regimen. Perceived Severity: This aspect involves an individual’s beliefs about the seriousness of a health condition and its potential consequences.[4] When individuals believe that a health issue could have severe implications for their quality of life, they are more likely to engage in behaviors that reduce their risk. For example, someone who understands the serious consequences of smoking-related illnesses may be more motivated to quit smoking. Perceived Benefits: Individuals are more likely to take action if they believe that the benefits of a behavior outweigh the costs. This component emphasizes the importance of highlighting the positive outcomes associated with adopting healthier behaviors.[5] For instance, if individuals perceive that exercising will lead to weight loss, improved mood, and better overall health, they may be more inclined to incorporate physical activity into their daily routine. Perceived Barriers: This component refers to the perceived obstacles that may hinder an individual’s ability to engage in a healthy behavior. Barriers[6] can be practical (e.g., lack of time, resources) or psychological (e.g., fear of failure). Addressing these barriers through education and support can enhance motivation and facilitate behavior change. For example, offering flexible exercise programs that fit into busy schedules can help individuals overcome time constraints. Cues to Action: Cues to action are triggers that prompt individuals to engage in health-related behaviors. These cues can come from various sources, such as public health campaigns, reminders from healthcare providers, or personal experiences. For instance, receiving a reminder about an upcoming health screening may motivate someone to schedule an appointment. Self-Efficacy: Although not originally included in the model, self-efficacy has become an essential component in later adaptations of the HBM. It refers to an individual’s belief in their ability to successfully engage in a behavior. Higher self-efficacy[7] is associated with greater motivation to change. For example, someone who feels confident in their ability to prepare healthy meals is more likely to adopt a nutritious diet. Applications of the Health Belief Model in Behavior Change Health Promotion Campaigns: The HBM is widely used in designing health promotion campaigns. By addressing perceived susceptibility, severity, benefits, and barriers, health educators can tailor messages that resonate with their target audience. For example, anti-smoking campaigns often highlight the dangers of smoking (perceived severity) and the health benefits of quitting (perceived benefits) while providing resources to overcome barriers. Chronic Disease Management: In the context of chronic disease management, the HBM can help healthcare providers understand patients’ motivations and challenges. By assessing patients’ perceptions of their condition, healthcare professionals can create individualized care plans that address barriers and reinforce the benefits of adherence to treatment. Preventive Health Behaviors: The model is effective in promoting preventive health behaviors, such as vaccinations and screenings. By increasing awareness of susceptibility and severity and emphasizing the benefits of preventive measures, healthcare campaigns can motivate individuals to take proactive steps to protect their health. Community Health Initiatives: The HBM can guide community health initiatives aimed at promoting healthy behaviors among specific populations. By understanding the unique beliefs and perceptions of community members, organizations can design targeted interventions that encourage behavior change. Significance of the Health Belief Model Holistic Understanding: The HBM provides a holistic understanding of the factors influencing health behavior. By considering individual perceptions and beliefs, it offers valuable insights for developing effective interventions. Personalization: The model allows for personalized approaches to behavior change. By identifying specific barriers and motivators for individuals, healthcare providers can tailor strategies that resonate with their patients. Behavioral Motivation: The HBM emphasizes the psychological aspects of behavior change, highlighting how beliefs and perceptions can significantly impact motivation[8]. This focus helps in designing interventions that effectively motivate individuals to adopt healthier behaviors. Adaptability: The Health Belief Model is adaptable and can be applied across various health contexts, making it a versatile tool for practitioners in public health, psychology, and healthcare. Conclusion The Health Belief Model serves as a valuable framework for understanding the complexities of behavior change and motivation. By addressing key components such as perceived susceptibility, severity, benefits, barriers, cues to action, and self-efficacy, the HBM provides insights that can guide effective health promotion strategies. As practitioners and researchers continue to explore the applications of the Health Belief Model, its impact on motivating individuals to adopt healthier behaviors remains significant. By harnessing the principles of the HBM, we can empower individuals to take charge of their health and well-being, ultimately fostering positive behavior change and improved health outcomes. [1] Green, Edward C., Elaine M. Murphy, and Kristina Gryboski. “The health belief model.” The Wiley encyclopedia of health psychology (2020): 211-214. [2] Jones, Christina Jane, Helen Smith, and Carrie Llewellyn. “Evaluating the effectiveness of health belief model interventions in improving adherence: a systematic review.” Health psychology review 8.3 (2014): 253-269. [3] Skinner, Celeste Sugg, Jasmin Tiro, and Victoria L. Champion. “Background on the health belief model.” Health behavior: Theory, research, and practice 75 (2015): 1-34. [4] Hartley, Emily M., Matthew C. Hoch, and Robert J. Cramer. “Health belief model and theory of planned behavior: a theoretical approach for enhancing lower extremity injury prevention program participation.” International Journal of Athletic Therapy and Training 23.1 (2018): 16-20. [5] Jeihooni, Ali Khani, et […]

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Understanding Behavioral Activation: A Key Approach in Treating Depression

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Wed, 21 Aug 2024 11:37:25 +0000

Behavioral Activation (BA)[1] is a therapeutic intervention that is highly effective in treating depression. Rooted in the principles of Cognitive-Behavioral Therapy (CBT), BA focuses on helping individuals increase engagement in positive and meaningful activities to combat the cycle of depression.[2] By targeting behaviors, BA aims to improve mood and overall functioning, making it a practical and accessible approach for those struggling with depression. Core Principles of Behavioral Activation The Link Between Behavior and Mood The fundamental premise of BA is that there is a strong link between behavior and mood.[3] When individuals are depressed, they often withdraw from activities that they once found pleasurable or meaningful, leading to a decrease in positive reinforcement and an increase in negative feelings. This withdrawal can create a vicious cycle, where inactivity leads to more negative thoughts and feelings, which in turn leads to further withdrawal. Breaking the Cycle of Depression BA seeks to break this cycle by encouraging individuals to gradually re-engage in activities that can provide positive reinforcement and improve mood.[4] The idea is to help individuals take small, manageable steps towards increasing their activity levels, which can lead to improvements in mood and overall well-being. Key Components of Behavioral Activation Activity Monitoring One of the first steps in BA is activity monitoring[5], where individuals track their daily activities and moods. This helps both the client and therapist identify patterns of behavior that are contributing to depression. By understanding these patterns, clients can begin to see the connection between their activities and their mood. Identifying Values and Goals In BA, individuals work with their therapist to identify their values and goals.[6] This involves exploring what is truly important to them and what they want to achieve in life. By aligning activities with personal values and goals, individuals can find more meaning and motivation in their actions. Scheduling Activities Once values and goals are identified, the next step is to schedule activities that are aligned with these values. This can include pleasurable activities, such as hobbies or social interactions, as well as necessary activities, such as household chores or work-related tasks. The goal is to create a balanced schedule that incorporates both enjoyable and essential activities. Graded Task Assignment BA uses graded task assignments to help individuals gradually increase their activity levels. This involves breaking down tasks into smaller, manageable steps that can be completed successfully. By achieving these smaller goals, individuals can build confidence and motivation to tackle more challenging tasks. Overcoming Avoidance Avoidance is a common behavior in depression, where individuals avoid activities or situations that they find difficult or distressing. BA addresses avoidance by encouraging individuals to face these situations in a gradual and systematic way. This can help reduce the fear and anxiety associated with these activities and increase overall functioning. Problem-Solving BA also involves problem-solving strategies to help individuals address barriers to activity. This can include practical solutions to logistical problems, such as time management or transportation issues, as well as coping strategies for emotional barriers, such as anxiety or low motivation. Benefits of Behavioral Activation Accessibility and Simplicity One of the key benefits of BA is its accessibility and simplicity. Unlike other therapeutic approaches that require extensive training and expertise, BA can be delivered by a wide range of mental health professionals with minimal training. This makes it an accessible option for individuals in various settings, including primary care and community mental health. Evidence-Based Effectiveness BA is supported by a robust body of evidence demonstrating its effectiveness in treating depression. Numerous studies have shown that BA can be as effective as other forms of therapy, such as CBT and medication, in reducing depressive symptoms and improving overall functioning. Focus on Action and Empowerment BA empowers individuals by focusing on actionable steps that they can take to improve their mood and well-being.[7] This focus on action can be particularly motivating for individuals who feel stuck or helpless in the face of depression. Flexibility and Adaptability BA is a flexible and adaptable approach that can be tailored to meet the unique needs and circumstances of each individual.[8] This makes it suitable for a wide range of individuals, including those with chronic or treatment-resistant depression. Examples of Behavioral Activation in Practice Case Example: Social Withdrawal A client struggling with social withdrawal due to depression might begin BA by monitoring their daily activities and identifying patterns of avoidance. The therapist and client might then work together to schedule small, manageable social activities, such as a weekly coffee date with a friend or attending a local community event. By gradually increasing social engagement, the client can begin to experience positive reinforcement and improve their mood. Case Example: Lack of Motivation Another client might struggle with a lack of motivation to engage in daily tasks. Through BA, the client might identify their values and goals, such as maintaining a clean and organized living space. The therapist and client could then develop a graded task assignment plan, starting with small tasks like making the bed each morning, and gradually increasing to more challenging tasks like cleaning an entire room. By achieving these small goals, the client can build confidence and motivation to continue engaging in meaningful activities. In conclusion, Behavioral Activation is a practical and effective approach to treating depression that focuses on increasing engagement in positive and meaningful activities. By breaking the cycle of depression through activity monitoring, goal setting, scheduling, graded task assignments, overcoming avoidance, and problem-solving, BA empowers individuals to take actionable steps towards improving their mood and overall well-being. This evidence-based approach offers a flexible, accessible, and motivating pathway to recovery for those struggling with depression. [1] Kanter, Jonathan W., et al. “What is behavioral activation?: A review of the empirical literature.” Clinical psychology review 30.6 (2010): 608-620. [2] Jelinek, Lena, et al. “Brief web-based intervention for depression: randomized controlled trial on behavioral activation.” Journal of Medical Internet Research 22.3 (2020): e15312. [3] Hopko, Derek R., Jessica F. Magidson, and C. W. Lejuez. “Treatment failure in behavior therapy: Focus on behavioral activation […]

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The Importance of Behavior Change for Transformation

Karen Dubin, PhD, LCSW — Thu, 15 Aug 2024 10:09:28 +0000

Introduction Transformation[1] is a fundamental aspect of personal growth, organizational development, and societal progress. At its core, transformation involves significant changes in attitudes, beliefs, and behaviors that lead to improved outcomes and new possibilities. One of the most critical components of transformation is behavior change. This article explores why behavior change is essential for effective transformation and the factors that facilitate this process. Defining Behavior Change Behavior change[2] refers to the process of altering patterns of behavior to achieve desired outcomes. This can involve adopting new habits, modifying existing behaviors, or discontinuing harmful practices. Behavior change[3] is often motivated by various factors, including personal goals, health considerations, and environmental influences. The Role of Behavior Change in Transformation Facilitating Personal Growth: For individuals, behavior change is crucial for personal development[4]. Whether it’s adopting healthier lifestyle choices, improving communication skills, or enhancing emotional intelligence, changing behaviors allows individuals to unlock their potential and achieve their goals. Without behavior change, aspirations remain stagnant, limiting personal growth. Driving Organizational Change: In organizations, transformation often requires a shift in workplace culture and employee behavior. For example, fostering a culture of collaboration, innovation, and accountability necessitates that employees change their behaviors to align with new organizational values.[5] Effective behavior change strategies can lead to increased engagement, productivity, and overall organizational effectiveness. Enhancing Community Well-Being: At the societal level, behavior change is vital for addressing public health issues, environmental challenges, and social injustices.[6] Initiatives aimed at promoting sustainable practices, reducing smoking rates, or improving mental health outcomes rely heavily on changing community behaviors. Successful behavior change campaigns can lead to healthier communities and improved quality of life. Factors That Facilitate Behavior Change Understanding the factors that promote behavior change is essential for successful transformation: Awareness and Education: Raising awareness about the need for change and providing education on effective strategies can empower individuals and organizations to modify their behaviors. Knowledge about the benefits of change often serves as a catalyst for action.[7] Motivation and Incentives: Motivation plays a critical role in behavior change. Intrinsic motivation, driven by personal values and goals, is often more sustainable than extrinsic motivation, which relies on external rewards. Incentives can also encourage behavior change, especially in organizational settings.[8] Social Support and Accountability: Having a support system can significantly enhance the likelihood of behavior change. Encouragement from peers, mentors, and family members fosters a sense of accountability, making individuals more committed to their transformation goals.[9] Practical Strategies and Tools: Providing individuals and organizations with practical strategies and tools for behavior change is essential.[10] This can include goal-setting techniques, self-monitoring tools, and resources for overcoming barriers to change. Environment and Context: The environment plays a crucial role in shaping behavior. Creating supportive environments that encourage positive behavior change—such as access to healthy food options, safe recreational spaces, and collaborative workspaces—can facilitate transformation. Overcoming Barriers to Behavior Change Despite the importance of behavior change, several barriers can hinder progress: Resistance to Change: Individuals and organizations may resist change due to fear of the unknown, comfort with existing routines, or skepticism about the benefits of change. Addressing these fears through open communication and education can help mitigate resistance.[11] Lack of Resources: Limited access to resources, such as time, money, and information, can impede behavior change efforts. Providing adequate support and resources is essential for facilitating transformation.[12] Negative Self-Perception: Individuals may struggle with self-doubt or a negative self-image, which can hinder their ability to change.[13] Building self-efficacy and promoting a growth mindset can empower individuals to embrace behavior change. Conclusion Behavior change is a cornerstone of transformation, serving as the bridge between aspirations and outcomes. By facilitating personal growth, driving organizational change, and enhancing community well-being, behavior change is essential for achieving meaningful transformation. Understanding the factors that promote behavior change and addressing potential barriers can empower individuals and organizations to embrace new possibilities and achieve lasting change. In a world where change is constant, fostering a culture of behavior change is vital for thriving in an ever-evolving landscape. [1] Monteiro, Maria Fátima Jorge, et al. “What transformation? A qualitative study of empowering settings and community mental health organizations.” Global Journal of Community Psychology Practice 5 (2014): 1-13. [2] Hagger, Martin S., et al., eds. The handbook of behavior change. Cambridge University Press, 2020. [3] Duckworth, Angela L., and James J. Gross. “Behavior change.” Organizational behavior and human decision processes 161 (2020): 39-49. [4] Riva, Giuseppe. “Phenomenology of positive change: personal growth.” Enabling positive change. Flow and complexity in daily experience (2014): 15-28. [5] Anderson, Donald L. Organization development: The process of leading organizational change. Sage Publications, 2019. [6] Kumar, Vishwajeet, Aarti Kumar, and Gary L. Darmstadt. “Behavior change for newborn survival in resource-poor community settings: bridging the gap between evidence and impact.” Seminars in perinatology. Vol. 34. No. 6. WB Saunders, 2010. [7] Maibach, Edward. “Increasing public awareness and facilitating behavior change: Two guiding heuristics.” Climate change and biodiversity (2019): 336-346. [8] Michaelsen, Maren M., and Tobias Esch. “Motivation and reward mechanisms in health behavior change processes.” Brain research 1757 (2021): 147309. [9] Reno, Corbin, and Erika S. Poole. “It matters if my friends stop smoking: Social support for behavior change in social media.” Proceedings of the 2016 CHI Conference on Human Factors in Computing Systems. 2016. [10] McKenzie-Mohr, Doug, and P. Wesley Schultz. “Choosing effective behavior change tools.” Social Marketing Quarterly 20.1 (2014): 35-46. [11] Craig, Andrew R. “Resistance to change, of behavior and of theory.” Journal of the Experimental Analysis of Behavior 120.3 (2023): 440-456. [12] Williams, Summer L., Kelly B. Haskard-Zolnierek, and M. Robin DiMatteo. “Psychosocial predictors of behavior change.” The handbook of health behavior change 4 (2014): 69-86. [13] Silva, Bruno Vieira Souza, et al. “Prevalence of and factors associated with the adolescents’ negative self-perception in health: a systematic review.” Revista Brasileira em Promocao da Saude 29.4 (2016): 595.

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Why Are Our Words The Only Thing That Truly Matters?

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Sat, 27 Mar 2021 14:00:00 +0000

Our words are our thoughts expressed aloud Thoughts are the Operant Factor Thoughts, while being the Operant Factor, really do not mean anything All thoughts are always neutral and do not mean anything until focused upon Talking, speaking, or articulating words, is focusing on a specific thought Talking, speaking, or articulating words, is focusing on a specific thought, which activates this thought, which then starts a series of mechanisms that will eventually lead to an action potential in the brain The more we articulate these same words that represent the thoughts, the more focused and activated the thought, and the faster the threshold is reached to achieve this action potential, taken up by the process of epigenetics The process of epigenetics is what explains the process of neuroplasticity, new gene expression, and historical and transgenerational trauma The process of epigenetics is what explains why and how we are always in the process of programming, reprogramming, learning, unlearning, and relearning [1]. This whole mechanism is why our words are the only thing that truly matters, while everything else is simply noise. What does that all mean? Many things: Pay attention to your words Understand that paying attention to your words is the same as paying attention to your thoughts Understand that paying attention to your words may be an easier, more active, and more concrete way to pay attention to your thoughts. Become conscious of your words. Ask yourself, “Is this word a reflection of what I truly want, wish, or choose?” Replace whatever word you find is not a reflection of what you truly want with adequate words. As you do so, you are actually reshaping your thoughts without even realizing it Once you are totally conscious of the words you are using and once you get to use your words adequately and to your satisfaction, then do your best to respect them Respecting your words means staying faithful to them, being in congruence with them, and staying true to them Respecting your words means understanding that you are your words, and that staying true to your words is staying true to yourself [2] Respecting your words means understanding that no one will ever be any better at staying true to your own words than you, yourself And Respecting your words means the more respect you have for words the more respect you have for yourself, and vice versa. Here’s what’s more: Our brain follows patterns [3] When we give our word and fail to respect it, fail to stay true to it, or fail to remain faithful to it, our brain reinforces this same pattern or this same habit for us Because habits breed results and results breed identity, as we fail to stay true to our word, we then start to identify ourselves as someone who “cannot keep our word.” This alone is one of the most life interfering identities we can choose for ourselves, as the ramifications are just too many and too devastating Having an identity of “he who does not keep his word,” simply lowers our self-image, our self-esteem, our self-confidence, and our self-efficacy The ripple effect of such an identity simply reinforces our belief that we neither keep our word, nor can we do so. This further diminishes our self-image, self-confidence, or self-esteem, which, in turn, further diminishes us as a person Being diminished as a person, leaves us disempowered, victimized, which then makes it even harder for us to ever stay true to our words Yet, as long as we do not stay true to ourselves we will be unable to get out of the sense of disempowerment, victimhood, or suffering. Hence the need for us to stay true to our words, and hence the reason why our words are the only thing that truly matters. What to do: Look back to the first six points under the subtitle: “What does that all mean?” Choose one area of your life where you feel disempowered, victimized, as a “failure,” or experiencing a sense of suffering State what you want instead in this area, what you’re willing to do to make it happen, start taking action accordingly, and resolve to stay true to your word, no matter what until you see the change that you really want in that specific area of your life. One caveat: in Science, two molecules of Hydrogen plus one molecule of Oxygen always give us water. It matters not where, when, or how. As long as we combine the exact two molecules with the exact one molecule, we will always get water, regardless of the circumstances. This means, the above has nothing to do with where you are right now, which area of their life your patients may feel “stuck,” in, or what the cause of their suffering may have been. On the other hand, while 2 molecules of Hydrogen and one molecule of Oxygen will always give us water, three molecules of Hydrogen plus one molecule of Oxygen can and will never give us water. It will give us Hydronium, yes, but it cannot give us water, guaranteed. It does not matter whether it is still the same elements, Hydrogen and Oxygen. It does not matter that it is still the same molecule of Oxygen, and it is only one extra molecule of Hydrogen. No, your patients are simply wasting their time, unless they really follow the Science as it is meant to and as it has been designed and replicated. What does all this mean? Please have and help your patients follow the above as outlined, if they are to find themselves to be as efficacious and as efficient as it is designed to be. Please do let us know how things unfold, and in the meantime, we congratulate you on learning the best tools to be the best clinicians you can be to then help your patients the best. Until soon,Karen and Mardoche [1] Weinhold, B. (2006). Epigenetics: The science of change. Environmental Health Perspectives, 114(3). Retrieved […]

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Process, and The Science of Behavior Change

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Sat, 20 Mar 2021 18:53:00 +0000

In a previous article entitled, Power, Will Power, and The Science of Behavior Change, we explained the following: We are here to enjoy nature We enjoy nature by having fun and experiencing it As we experience, we generate thoughts, which through the process of imagination gives rise to variance Variance, in turn, generates aspirations, which we then choose to express or not Should we choose to express our aspirations, there will be a process that is not bound in time or space – a process that we have no control over, though we have control over the outcome. But why is that? What does that mean? Why and how is it that we have control over the outcome and not over the process? Here’s the answer: The outcome is simply the final product of our aspiration [1]. The telephone, Internet, GPS, iPhone, airplane, going to space, ships, all of them are examples of outcomes we have been enjoying – outcomes that stem from aspirations – aspirations that derive from variance – variance generated from experiencing nature. The reason why we have control over the outcome is because our aspirations are generated through our thought. Our thought is the Operant Factor, and the only one. And our thought is what gives rise to everything. In a previous article, we explained that we are the world, we generate the world. This is a self-created world, and this self-creation takes place through our thought. Because our thought is the Operant Factor, we cannot get anything outside our thought. We cannot get anything that contradicts our thought. As such, having control over the outcome simply means the outcome comes from us and us only. There is a caveat, however. We have an average of between 12,000 and 80,000 thoughts in a 24-hour period [2]. 97% of these thoughts are unconscious. Whether our thoughts are conscious or unconscious, they are still determining our outcomes. This means we may be witnessing outcomes without being conscious of or understand how they are related to us. This, is by far, one of the main reasons behind suffering. For it can be, and it is so confusing to be witnessing things in our life that seem to have nothing to do with our aspirations, with our decisions, or without our choosing. But what we witness, our outcomes, the results we have, can only be and are only witness to our thoughts, whether conscious or unconscious. In fact, our results or outcomes can help us become aware of thoughts that we were not or would not be aware otherwise. Therefore, we can be grateful for our outcomes, which we have control over by having a healthy relationship with our thoughts. While we have power over our outcomes which have a linear relationship with our thoughts (whether conscious or unconscious), when it comes to the process of how the outcomes get finalized, we absolutely have no power over that. Let us elaborate further by using a few examples: Suppose your aspiration is to be the director of a clinic that takes care of the geriatric population with depression. In that case, you may have generated such an aspiration from a variance that you have come up with using your thoughts. You may have had the thought that the geriatric population is not really receiving optimal treatment for their depression, and this seems to be due to a variety of reasons, and you would like to be in charge of the clinical decisions for a clinic that provides this specific service to this specific population. All this has been generating from and through your thoughts and imagination. Unless you change your thoughts on this, this is what you can expect to be or do, eventually. However, how you get there, which way to arrive there, and what exactly it takes to get there, is totally outside your power. Yes, we can hear all your questions right now, in your head. We can hear all your, “yes buts,” and all your “what abouts” Let us clarify: When you choose to express an aspiration, you may choose to clarify. Part of clarifying may entail or lead to developing a plan, a timeline, a set of strategies, etc. This process of clarifying your aspiration is yours. You have the power over it, it is something to be encouraged, but it is not the same as the process by which your aspiration will be expressed as an outcome. Have you ever had an aspiration, along with specific plans, yet arrive at the outcome in a way that is entirely different from how you thought it was going to take place? Yes, you certainly have, and now you understand why. [3] Does the fact that you have no power over the process mean that there is nothing for you to do to express your outcome? No. Having no power over it is not the same as having no responsibility. As Einstein says, “Nothing happens until something moves.” The moment you choose to express your aspiration, you start to have some thoughts and for you to progress nearer to your outcome, you may have to do something. Here are some inquiries for you: How do you now understand that you have no power over the process by which things take place? How well have you been working with the process? What do you think has been missing for you? We would love to hear from you. We will see you again in our subsequent articles in this series on Behavioral Modification. Because behavior change requires power, a full understanding of power is the cornerstone of behavioral science. We hope you’ll take full advantage of this learning. At SWEET, we are fully dedicated to being for our fellow clinicians what all clinicians wish were available for them in their professional and personal development. We will not stop until all clinicians have what they truly need to express their aspirations, and help cease suffering worldwide. We are glad you […]

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Power, Will Power, and The Science of Behavior Change

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Sat, 13 Mar 2021 15:00:00 +0000

The word, “power,” derives from the Latin word, “posse,” which means “be able,” which in turn relates to the Anglo-Norman French words, “poeir,” and “pouer,” which mean “ability,” “ability to act or do,” “strength,” “control,” “mastery,” “dominion,” or “authority.”[1] Regardless of the context, the word “power,” has the same connotation and the same meaning. Yet, context is decisive, and to find such a decisive or decisional context [2], a vital question is to be posed and it is, Power over what or whom? This is the ultimate question in the understanding of power. This is the ultimate question is harnessing power. And this is the ultimate question in making the best use of power. Why is that? To answer this last question, we first ought to answer the fundamental question of, power over what or over whom?. To do so, let us start with an antithetical angle: What is power not over? Power is not over: The world Nature Process People The past Thoughts Emotions Perception Body sensation Circumstances Let us elaborate on the first two, for now. In subsequent articles, we will be elaborating on the remaining 8. Once we do so, we will then answer the ultimate question of “Power over what or over whom?” Power is NOT over the world. This is so because of the following: We are the world. There is no world without us. Everything we observe in and about the world is merely a reflection of us, and our inner self that is mirrored in the outside. There is no world but us, and by us, we mean, us, individually. Power is NOT over nature. This is so because of the following: We are not here to defy nature. Rather, we are here to enjoy it. We enjoy it by having fun. As we are having fun, we are actively participating, and we do so through our thoughts. Through our thoughts, we perceive, and we do so through and based on our level of Consciousness at that moment. As we think, we use one of our highest cognitive functions, known as imagination[3], to then both perceive and generate variance. The generation of variance stimulates an aspiration, which may take an infinite number of forms. With that generated aspiration, we then choose whether to express it or not. Expressing it is a process. It is a process not bound in time, or space, but one that is controlled by nature itself, not by us. In the process of expressing our aspiration, we may choose to give up and focus on a different one; or we may choose to carry on until everyone observes the outcome of our aspiration. Examples of outcomes related to aspirations that were generated from enjoying nature include; airplanes, ships, space exploration, electricity, radio, GPS, the internet, and the telephone, to name a few. Enjoying nature, by having fun, leading to thought generation, variance, aspiration, expression, and outcomes, ultimately results in the expansion of nature, and not the control thereof. Our power, therefore, is Not over nature.” Here you go. “Power” does not mean “power over the world,” or “power over nature.” As stated above, we will continue this series and elaborate on what else power is not. We will then explain what power is over, and how to fully harness such a power. Meanwhile, here are some inquiries for you: What is it like to know your power does not mean “power over the world,” or “power over nature”? What is it like for you to know that you are here to enjoy nature, have fun with it, and not control it? What aspirations have been generated from your enjoyment or experiencing nature? What have you been doing with these aspirations? And where would you say you are in the process of expressing them? We would love to hear from you. We will see you again in our subsequent articles in this series. This series is related to our series of articles on Behavioral Modification. Because behavior change requires power, a full understanding of power is the cornerstone in the science of behavior. We hope you’ll take full advantage of this learning. At SWEET, we are fully dedicated to being for our fellow clinicians, what all clinicians wish were available for their professional and personal development. We will not stop until all clinicians have what they truly need to express their aspirations, and help cease suffering worldwide. We are glad you have joined this movement. We welcome you and we will see you soon. With love,Karen and Mardoche P.S. Feel free to join us for our next online workshop on Purpose, Behaviors, and Habits, scheduled for 3/15, 7-9pmEST. We look forward to welcoming you. [1] “Power.” Wiktionary, en.wiktionary.org/wiki/power. [2] Porcelli, Michael. “The Power of Context.” Medium, Authentic Relating, 11 May 2019, medium.com/authenticrelating/the-power-of-context-b348942df4bb. [3] Dow, James M. “Consciousness as Higher Order Imagination.” Jamesmdow.com, 21 Feb. 2019, jamesmdow.com/blog/2019/02/21/consciousness-as-higher-order-imagination/.

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The 10 CAWW

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Thu, 11 Mar 2021 00:58:44 +0000

We are here to expand, advance, increase, and express. We are here to realize, actualize, and generate. It matters little how we put it or which word we use. The fact of the matter is that we expand, express, and generate. In fact, to put it in the most brilliant way possible, let’s use Abraham Maslow’s words, “If you plan on being anything less than you are capable of being, you will probably be unhappy all the days of your life.”[1] Yes, Maslow knows a thing or two about living, potential, happiness, actualization, and being. His Hierarchy of Needs [2] has revolutionized the world, not just in health, but in areas outside of health as well. Now, let’s look at Maslow’s quote a little deeper. One curious word is “plan,” “If you plan on being anything less…” How can anyone plan on being anything less than they are capable of being? Maslow is the tenth most cited psychologist of the 20th century. He knew what he was talking about. He operated from Reality-Based Thinking, which means he understood both intellectually and experientially that it is an Inside-Out World; that our results mirror our internal world; and anything that we are doing or failing to do can be explained by nothing other than our own consciousness. Depending on which level of consciousness we operate from, we may be acting unconsciously or consciously. This means “planning on being anything less than you are capable of being,” can simply be an unconscious process. Now, just because it is unconscious does not mean we are not responsible for it. It’s ignorance; an ignorance not without its effects; and it is ours and ours alone. As the Nobel Prize Laureate, Martin Luther King Jr. once said, “Nothing in the all the world is more dangerous than sincere ignorance…[3]” Now, conscious decisions around planning on being less than we are capable of are not just about failing to know what to generate. Rather, it is also about failing to plan how to go about how to generate that which we say we want to generate. Be it a new behavior, or habit, or replacing an old habit, knowing what this habit is and how to create a new one, is essential. Failure to pay attention to this equals planning on being less than we are capable of. One of the tools for us to use to avoid such a pitfall is the 10CAWW. The 10CAWW stands for 10 Commandments to Answer for What We Want; it has been developed by the SWEET Institute and adopted by others for their personal and professional use. Several SWEET members have also been using the 10CAWW with great success to fully identify and successfully plan what they are choosing to be and how to generate it in the world. In addition to its comprehensive nature, its power also lies in its ability to be easily tailored to an individual’s purpose, regardless of the field. This article introduces the 10 Commandments, while subsequent articles will elaborate on each one of them. The 10 Commandments to Answer for What We Want: What exactly do you want (to do, accomplish, or generate)? Why do you want to do this? (Please ask yourself why up to 9 times, questioning the last answer, each time. This is the Rule of 9, also developed by SWEET to help anyone clarify exactly what they want and why they really want it. As you know, the more clarity the better.) When you achieve that which you want to achieve: A. How will you know that you’ve achieved it?B. What will you and others be seeing? C. What will you and others be hearing? D. What will you and others be feeling or experiencing? How important is it for you to do this? A. From 1 to 10, (10 being the highest,)what’s the number in the level of importance you attach to this? B. Why this level of importance? When would you like to see this done? What will it take for you to do this? What obstacles will you likely be overcoming as you work on this? How will you be overcoming these obstacles? What are the first three steps? What is the very first thing you’re going to do starting now? Now, onto you: What do you think about the CAWW? Aristotle, the scientist known as “The First Teacher,” famously said, “For the things we have to learn before we can do them, we learn by doing them.[4]” Are you ready to implement it right away so you can help your loved ones and your patients do the same? Do you find you now have a tool to help any of your patients with any type of decision-making, including identifying a goal, setting it, and achieving it? We look forward to hearing from you. Meanwhile, please reach out!Karen and Mardoche [1] Neehall-Davidson, Joan. Perfecting Your Private Practice: Suggestions and Strategies for Psychologists. Trafford, 2004. [2] Mcleod, Saul. “Maslow’s Hierarchy of Needs.” Simply Psychology, Simply Psychology, 29 Dec. 2020, www.simplypsychology.org/maslow.html#gsc.tab=0. [3] King, Martin Luther. Strength to Love. Collins, 1972. [4] Aristoteles. The Nicomachean Ethics of Aristotle. The Macmillan Company, 1897.

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Shift Right Away

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Mon, 08 Mar 2021 04:50:18 +0000

It is not enough to know that thoughts do not mean anything. For thoughts come and go, which means, they will always emerge. While the thoughts may have been lying dormant, when they emerge, there is a possibility that you will be focusing on them [1], without being conscious of it. You don’t want to take that chance. You want to be as conscious as possible, and the more conscious the better. As such, the moment you have a thought that is either Defense-Based Thinking or Illusion-Based Thinking; or, the moment you have a thought that is not Consciousness-Based Thinking or Reality-Based Thinking, you want to become conscious. And you do that by firmly verbally reminding yourself of Truth, Reality, or Consciousness. There is not much to do, say, or think. It’s simple, fast, and easy. All there is to remind yourself of what is, what does not change, and what will remain so forever. You can remind yourself in one of the following ways: “This thought does not mean anything to me.” “This is a thought, and it does not mean anything to me.” “Just a thought and it does not mean anything.” You are not doing that by fighting the thought, wishing it away, or in the spirit that it is not welcome. Rather, you are doing so for reasons that can be summarized as follow: Everything is an opportunity [2] Everything is an opportunity for your own best interest For things to be of your best interest, you want to use the opportunity When you have a thought, it is an opportunity, and just like all other opportunities, having a thought is also an opportunity for your own best interest Just like all other opportunities, for a thought to be for your own best interest, you want to use the opportunity of having a thought The moment there is an opportunity of having a thought, you can start using having a thought as an opportunity for your own best interest Once you start using thoughts as opportunities for your own best interest, a number of things start to happen: You start to develop a healthier relationship with your thoughts You stop being afraid of your thoughts You are no longer involved in an ongoing war with your thoughts. As a result of the above, some additional interesting things start to take place: You feel more responsible, more able, and with a greater degree of control You no longer believe that things happen to you You start to be able to predict your day You find yourself better able to regulate your emotions You start to feel more at ease with others, no matter who, and others also start to feel more at ease around you as well What else can you expect? You start to sleep better You feel more eager to start your day You find your day goes more smoothly You start to experience more and more that this an inside-out world [3] You start to be a model for those around, for the world, and you then feel more and more fulfilled, each day Isn’t this an amazing way of living? Do you find that it is worth it to shift right away? We hope you do. We congratulate you. And we send you Love.Karen and Mardoche [1] Young, Karen. “What You Focus On Is What Becomes Powerful – Why Your Thoughts and Feelings Matter.” Hey Sigmund, 17 Aug. 2020, www.heysigmund.com/why-what-you-focus-on-is-what-becomes-powerful-why-your-thoughts-and-feelings-matter/. [2] Brown, Paul B. “How The Most Successful People Treat Everything–Including Problems–As An Asset (A Case Study).” Forbes, Forbes Magazine, 19 Feb. 2013, www.forbes.com/sites/actiontrumpseverything/2013/02/17/how-the-most-successful-people-treat-everything-including-problems-as-an-asset-a-case-study/?sh=47dabfaa31c5. [3] Neill, Michael. The inside out Revolution: the Only Thing You Need to Know to Change Your Life Forever. Hay House, 2013.

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