I have learnt about Social Learning Theory by Albert Bandura. In that theory, Bandura introduce two significant concept, observational learning and self-regulation.The ideas behind self-regulation have been incorporated into a therapy technique called self-control therapy. It has been quite successful with relatively simple problems of habit, such as smoking.
1. Behavioral charts. Self-observation requires that you keep close tabs on your behavior, both before you begin changes and after. This can involve something as simple as counting how many cigarettes you smoke in a day to complex behavioral diaries. With the diary approach, you keep track of the details, the when and where of your habit. This lets you get a grip on what kinds of cues are associated with the habit: Do you smoke more after meals, with coffee, with certain friends, in certain locations...?
2. Environmental planning. Taking your lead from your behavioral charts and diaries, you can begin to alter your environment. For example, you can remove or avoid some of those cues that lead to your bad behaviors: Put away the ashtrays, drink tea instead of coffee, divorce that smoking partner.... You can find the time and place best suited for the good alternative behaviors: When and where do you find you study best? And so on.
3. Self-contracts. Finally, you arrange to reward yourself when you adhere to your plan, and possibly punish yourself when you do not. These contracts should be written down and witnessed (by your therapist, for example), and the details should be spelled out very explicitly: “I will go out to dinner on Saturday night if I smoke fewer cigarettes this week than last week. I will do paperwork instead if I do not.”
You may involve other people and have them control your rewards and punishments, if you aren’t strict enough with yourself. Beware, however: This can be murder on your relationships, as you bite their heads off for trying to do what you told them to do!
post by nazirah
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