Self-Management

Edward P. Sarafino is a professor of psychology and is on the board of trustees for The College of New Jersey. He received his BA from Chico State University and his doctorate from the University of Colorado.

• PART I The Self-Management Approach—Basic Issues Chapter 1 WHAT IS SELF-MANAGEMENT?How We Manage Our Behavior, or Don’tBenefits of Self-ManagementChoosing and Achieving GoalsEnhancing AdjustmentWhat Do You Want for Your Life?Life Goals and Immediate GoalsBeliefs about Attaining GoalsAcquiring and Changing Behavior Through LearningRespondent ConditioningOperant ConditioningModelingCognitive Processes in LearningBehavior—What It Is and What It Isn’tBroad Traits and Outcomes Are Not BehaviorsBehavioral Deficits and ExcessesHow Self-Management Methods DevelopedBeginnings of Behavior ModificationGrowth of Behavior ModificationStudy and ReviewApplication ExerciseChapter 2 EFFECTIVE APPLICATIONS OF SELF-MANAGEMENTHow We Know Self-Management WorksTarget Behaviors and Behavioral GoalsDid a Program to Change Behavior Work?Using Data in Managing Your BehaviorWhy Use Data?Accuracy of the DataGraphing Your DataMaking a GraphUsing GraphsExamples of Effective Behavior Change ProgramsBehavior Modification ProgramsSelf-Management ProgramsStudy and ReviewApplication Exercise Chapter 3 SPECIFYING AND ASSESSING WHAT YOU WANT TO CHANGESpecifying Your Target BehaviorsDefining Operant BehaviorsDefining Respondent BehaviorsAlternative Behaviors and Competing ResponsesAssessing Your BehaviorWhat Types of Data Can You Use?How to Assess Your BehaviorTiming Your Assessments and Making Them AccuratePractical Issues in Keeping RecordsSetting Up a Recording SystemProblems in Keeping RecordsWhat about Baseline Records?What Functions Does Your Behavior Serve?Assessing the Functions of BehaviorRecording Data for a Functional AssessmentGoing a Step Beyond: The Functional AnalysisTips on Specifying and Assessing Your BehaviorStudy and ReviewApplication ExercisePART II Techniques for Changing Operant BehaviorChapter 4 IDENTIFYING, DEVELOPING, AND MANAGING OPERANT ANTECEDENTSHow Antecedents Affect Our BehaviorHow We Learn AntecedentsLearning a DiscriminationDeveloping Stimulus ControlIdentifying AntecedentsAntecedents for Behavioral ExcessesAntecedents for Behavioral DeficitsDeveloping or Applying New AntecedentsPrompting, Fading, and ModelingEnvironmental ChangesCognitive StrategiesManaging Existing AntecedentsAvoiding and Narrowing TechniquesCognitive ApproachesAltering Antecedent ChainsTips on Managing AntecedentsStudy and ReviewApplication ExerciseChapter 5 CONSEQUENCES TO INCREASE OR DECREASE OPERANT BEHAVIORHow Consequences Affect Our BehaviorWhat Is Reinforcement?What Are Extinction and Punishment?Positive and Negative ReinforcementTypes of Positive ReinforcersNegative Reinforcement in Escape and AvoidanceIdentifying and Selecting ReinforcersDirect Assessment MethodsIndirect Assessment MethodsHow to Administer ReinforcementWho Will Administer Reinforcement?Shaping and ChainingTiming and Scheduling ReinforcementExtinction and Punishment to Decrease a BehaviorIdentifying and Controlling Reinforcement for ExtinctionThe Process of and Factors in ExtinctionTypes of PunishmentSelf-Administration of PunishmentOther Strategies for Decreasing a BehaviorTips on Managing ConsequencesTips for Using ReinforcementTips for Using Extinction and PunishmentStudy and ReviewApplication ExercisePART III Behavioral and Cognitive Methods to Change Emotional Behaviors and BeliefsChapter 6 BEHAVIORAL METHODS FOR CHANGING RESPONDENT BEHAVIOR: FEELINGS AND THOUGHTSRespondent Conditioning in Real LifeThe Content and Process of Respondent ConditioningConditioned Emotional ResponsesOther Respondent BehaviorsAssessing Our Feelings and ThoughtsAnalyzing the Functions of Our Feelings and ThoughtsAntecedentsBehaviorConsequencesBehavioral Methods to Reduce Unwanted Feelings and ThoughtsUnderlying Principles: Extinction and CounterconditioningThe Systematic Desensitization TechniqueTips on Using Behavioral Methods to Reduce Respondent BehaviorsStudy and ReviewApplication ExerciseChapter 7 AFFECTIVE AND COGNITIVE METHODS FOR CHANGING EMOTIONAL BEHAVIOR AND BELIEFSRelaxation TechniquesProgressive Muscle RelaxationMeditationRapid Relaxation InductionCovert ConditioningCovert SensitizationCovert Positive ReinforcementCognitive–Behavioral Coping TechniquesSelf StatementsThought Stopping and DistractionCognitive Methods: Restructuring and Problem SolvingCognitive Restructuring SkillsProblem Solving SkillsTips on Using Affective and Cognitive TechniquesStudy and ReviewApplication Exercise PART IV Carrying Out Self-Management ProgramsChapter 8 PUTTING TECHNIQUES TOGETHER FOR AN EFFECTIVE SELF-MANAGEMENT PLANCombining Techniques for a Self-Management ProgramIdentifying Possible Techniques to UseExamples of Multidimensional ProgramsWhat Will Make the Best Program for You?What Makes a Self-Management Plan Good?Deciding Which Techniques to UseMotivational Factors to ConsiderPeople’s Readiness to ChangeWays to Enhance Motivation to ChangeAssembling Materials for Your ProgramDeveloping a Behavioral ContractPreparing Other Program MaterialsTips on Designing Your Self-Management PlanStudy and ReviewApplication ExerciseChapter 9 TAKING ACTION: IMPLEMENTING YOUR PLANGetting StartedBeginning with BaselineRecording and Graphing Your DataUsing Arithmetic CalculationsIs the Program Working?How to Assess a Program’s ProgressProblems in Graphic AnalysesTroubleshooting and Improving a ProgramWhy a Program Isn’t WorkingHow to Improve a ProgramTips on Using Data and Improving Your ProgramStudy and ReviewApplication ExerciseChapter 10 THE FUTURE: MAINTAINING YOUR BEHAVIOR CHANGESWill the Behavior Changes Last?Relapses in BehaviorWhy Relapses OccurHow to Maintain the Changed BehaviorThinning ReinforcementPromoting Natural ReinforcementPromoting Generalization of the BehaviorCognitive–Behavioral ApproachesBooster Programs and Buddy SystemsHow Successful Self-Management Leads to a Happier LifeTips on Maintaining Your Changed BehaviorStudy and ReviewApplication Exercise