Analyzing Health Psychology Issues

Health Psychology Issues

Health psychology is the field of study in which psychological and behavioral factors of health, sickness, and wellness are examined. This paper has three parts in which the first part is dedicated to an investigation of a health psychology topic along with a broad literature review; the second part reviews a recovery process aided by a self-help group; the third part encompasses presents a behavioral health prevention report.

People are becoming more health conscious than they used to be a few years back and as a result, they are opting for healthier food options. Although diet plans and exercise programs play a major role in weight loss but the imperative role is that of human cognitive processes that persuade one to stay healthy (Smith, n.d.). Human mind is responsible for making everyday decisions, such as what to eat, and in what quantities, hence, the weight loss greatly depends on human psychology. Physical activity is essential for obesity management; however, psychology requires weight management strategies for long-term weight control. Hence, the topic of health psychology selected for this paper is 'effectiveness of psychological strategies in adhering to diet and exercise programs'.

Hypothesis: Do psychological strategies help people adhere to diet or/and exercise programs?

Literature Review

Health is referred to as the condition of holistic physical, psychological, and societal well-being (Sartorius, 2006, p. 662). It indicates that absence of disease is health where the body and mind are able to cope with all activities of daily life efficiently, so that a balance between himself and the social environment is maintained. Deducted from this, another meaningful field took roots, called 'health psychology', defined as the promotion and maintenance of health so that diseases are prevented and health is continuously improved (Thielke, Thompson, & Stuart, 2011, p. 60).

It would not be wrong to say that health psychology promotes physical and mental health, and with physical health comes weight management. It has been studied widely that mental states such as happiness, sadness, anger, anxiety, and such facets tend to have a direct effect on the physical conditions. Therefore, many people are observed to have eaten more when they are sad or they are happy. It is their mind that plays a major role on their weight; hence, managing weight becomes obligatory. On the other hand, poor diet or poor habits such as smoking cigarettes can lead to unhealthy lifestyles that ultimately results in diseases.

It has been investigated that applying psychological techniques for assessing patient developments can be the causative to making effective use of health psychology. Health outcomes are measured from patient's outcomes and the same stands true for weight loss; when an individual wants to lose weight and towards that aim is willing to adhere to diet and exercise plans. The health care providers can rely on psychological strategies, such as psychometrics and experimental designs in the field of health psychology (Kaplan, 2009).

Weight loss is gaining popularity in recent times since people are becoming more health conscious; yet, a large percentage of population around the world needs weight management. In order to achieve sustainable success in such endeavor, mind has to be won over with behavioral techniques in order to stick to the diet plans or exercise programs for an effective weight loss. A recent study mentioned 'behavioral weight loss program' that contains reduced energy intake, high energy exertion and usage of behavioral approaches like goal setting and self-monitoring in order to lose weight efficaciously (Burke, Wang, & Sevick, 2012, p. 92). The feature presents a systematic literature review of the articles that were published from 1993 to 2009. It was studied that self-monitoring was mainly done by maintaining a paper diary diligently. Weights were reported frequently exhibiting high adherence to self-monitoring techniques. The study is significant in portraying the self-monitoring was only possible when the mind was willing for weight loss. The self-monitored behavior helped in both maintaining the paper diaries and carrying out regular physical activities.

It is imperative to know what behaviors are necessary for effective weight loss. For this purpose, a study was conducted by taking a sample of 90 middle aged participants who attended weight loss programs (Nakade et al., 2012). They were monitored for one year and were categorized as successful weight managers (SWM) and unsuccessful weight managers (USWM). The results showed that the SWM participants exercised more and had higher physical activities, felt less stressed, kept more records of their weight and high self-efficacy for measuring weight and attaining dietary goals as compared to USWM participants. This means that the behaviors that are necessary for successful w weight management are self-efficacy in measuring weight, following diet plans, and determination to exercise daily. All of these actions are directly linked to health psychology making it a vital component in achieving weight loss.

It is well understood that weight loss required mental strength as well as physical activities such as exercises and workout plan along with strict diet for obese people; however, cognitive procedures could be used in accordance with these strategies (Grave et al., 2011, p. 1). Barrier to physical activity might not be overcome by an individual but group support might make difference. It is related to human psychology that support can create willingness for weight loss and motivation for continuation of exercise and diet plans. According to 'stage of change' theory, people will never adhere to exercise counseling in the contemplation or pre-contemplation stages whereas people will intend to continue exercise in the preparation stage as they have already made up their mind to do so. Long-term motivation is linked to weight loss, based highly on 'self-efficacy'. It is the ability of a person to believe that he can carry out the change in behaviors and that is imperative for weight loss, once the person thinks that he can do it. For that, cognitive behavioral strategies, the foremost being 'motivation' is used to change people's perceptions towards exercising when the clinical doctors try to convince the obese patients by telling them the benefits of exercise and weight loss on their overall health. This can also be referred to as educating the patients about weight loss and its benefits, and for that, sometimes the health care providers make a "pros and cons to change" table in which the obese patients can be asked to mention their statements for and against for adopting a healthy lifestyle. Some other useful techniques include assessing patients' activity levels, stating activity goals to each patient individually, self-monitoring, stimulus control in the form of classical and operant conditioning theory, building the mind for active lifestyle, coping with non-adherence, and involving social support (Grave et al., 2011, p. 6).

Psychologists have studied motivation as the source through which a choice of behavior takes place to achieve one's goals, how long he takes to achieve that goal and with how much intensity (Graham & Weiner, 1996, p. 63). A recent article explored the weight management phenomenon in the light of motivation. A qualitative approach was used for understanding motivation based on self-determination theory (Teixeira et al., 2012, p. 1). Their assessment checked the outcomes along with weight loss studies that entailed motivational interviewing. It was revealed that when the behavioral goals that the individual endorse are set in align with the autonomy, competence and satisfaction of the needs, only then does the behavioral change become sustainable and effective. This also suggested that when individuals observed behavioral outcomes related to their own psyche of 'motivation', and the outcomes were positive, they were more likely to continue their weight loss programs for longer periods. The health professionals are taking benefit from such findings, as obesity patients need continuous support for weight loss after they are given prescriptions and these motivations can be shown in the form of extrinsic rewards with the support of 'self-esteem and weight-contingent improvements'.

It is generally perceived that weight loss cannot be long-term, since many people start it with absolute motivation but feel lazy after six months or so. Although they do see positive results but the motivation wavers after some time. A study was conducted based on the data from National Weight Control Registry members that showed almost 20% of the overweight individuals were successful in reducing their weight (Wing & Phelan, 2005, p. S222). It was also observed that the weight loss was maintained for more than 5 years by eating low calorie foods, exercising regularly, eating breakfast daily, and self-monitoring their weights. The consistent eating patterns on a weekly basis was the most difficult thing as eating in the same routine for at least five years needs motivation and self-regulation. The individuals declared that it became easier for them to maintain weight once they felt accustomed to the routine between 2 to 5 years. The sustained adherence to diet and exercise plans resulted in lowered depression and medical complexities, in those people indicating a long-term successful weight management.

Another interesting study of adherence to weight loss plans in relation to cognition and human psychology is the intervention of culture and ethnicities of certain people that play a major part in helping them stick to the diet and exercise plans. A study was conducted by making use of both quantitative and qualitative methods during a period of 4 years among the hypertension or/and diabetic patients (Orzech et al., 2013, p. 56). 4 ethnic groups had been taken for the investigation- Blacks, Whites, Latinos and Vietnamese- out of which, Vietnamese were observed to have the most adherence. Food and exercise plans had been formed by economic factors and the cultural knowledge with some foods along with physical activities. The healthcare professionals must make use of this informative study in order to prescribe patients with foods and diet plans that are in accordance with their culture and ethnicities.

Certain other researchers have attempted to explore the triggers or motivators in specific age group people for weight loss and adherence to exercise plans. For example, in older adults, the motivation for exercise was health benefits in old age; in women of age 16-25 years the reason for exercising was health benefits and staying fit while in the same age group among men, the motivation was competition (Gavin, Seguin, & McBrearty, 2006). Although age and sex differences tended to influence the adherence to diet and exercise patterns; however, another variable impacted the frequency and intensity of weight management as well: the nature of the physical activity or exercise. For instance, the environment in which individuals exercise, its certain distractions and the duration of the exercise affected the weight loss of the individuals in considerable measure. The same article talks about another research that shows greater benefits for the organizations that have gyms in their widely renowned office buildings for the same purpose is that people who exercise three to four times a week show greater job performances as they are less stressed and feel active. In the light of health psychology, the cognitive and mental functioning of the exercisers have observed to improve too, especially among the older people that have shown improvements in mental functioning such as recall of verbal information. In the same article, people who exercise regularly are reported to be better leaders than those who do not.

With reference to sex difference in adherence to diet and exercise plans, women have been noted to exercise due to pressures of health maintenance and physical attractiveness. A study was conducted by taking a sample of 64 adherent and non-adherent women to exercises over a period of four weeks (Kohlstedt et al., 2013, p. 917). The ages of the participants ranged from 18 to 65, and the reporting was done is a systematically, via weekly survey, positive and negative effect schedule, physical self-efficacy scale, and exercise motivation inventory. The results were estimated methodically as well, for instance, adherence was calculated by estimating the difference between reported exercise goal and weekly average exercise. Pearson correlation was also used for exercise consistency across the week and it was expected that exercise adherent women would be more intrinsically motivated while the non-adherent ones would be motivated by extrinsic factors. The results supported this hypothesis and the non-adherent women exercised for body and health related motivators. additionally, it led to an interesting finding that women extrinsically motivated by body related factors were less likely to adhere to exercise during the four-week time period; they were less probable to meet their own exercise goals as the exercise consistency was less. Comparatively, the adherent women were motivated to meet their goals as physical beauty and attractiveness was not their sole goal. The study is significant for health care providers to know what motivators are required to encourage women for exercising and to adhere to diet plans. It is a generally accepted notion that women exercise for body-related motivators; although this should not be the case. Health psychology suggests that exercise and diet plans should be carried out throughout life for a healthier lifestyle, active living and effective weight management collectively.

Part 2: Self-help Groups

I found a self-help group in my community that wanted to get rid of addiction. A group of people came together for this cause and the self-help group was created to quit smoking. Smoking cessation is a tough task for those who are addicts for a very long time, but a group of ten people, 8 men and two women, came together to quit smoking after they saw adverts on the televisions that how smoking not only affects their own selves but also those in their proximity. All of the members of this self-help group were adults and parents; therefore, they wanted to get rid of this addiction for the sake of their children. They not only wanted to save their children from the effects of passive smoking but also wanted to save them from getting addicted to it in their later years. The members thought that they should become example for their children so that if, by any chance, their children start smoking in later years, the child does not stand up to his parent and say "you used to smoke too; I learnt this from you"; hence, the parents did not want to become a reason for addiction in their children.

Observation

I wanted to observe the self-help group as soon as I came to know about it through my father, as one of his friends who is a chain smoker and a parent too, was the member of that group. I followed some steps for that purpose, which are explained below:

Secure proper permission

As the friend of my father was the member of self-help group for smoking cessation, I talked to my father and asked him if I can be a part of this group for the purpose of observation, learning, and my coursework. My father instantly agreed and asked me to wait for a day or so in order to talk about my participation in the group. He talked to his friend who lived in our neighborhood, who in turn asked my father for some time so that he could seek permission of other members and seek cooperation. In the evening, my father came to me and told me that all of the embers had agreed to let me become a part of it.

Motivation for observation

I was very happy since I thought this would be a great opportunity to help me understand human psychology and its working to help an individual get rid of his addictions. This would be great chance for me to see the applications of my coursework in real life example. Observation of the self-help group would help realize others psychological factors associated in the context and broaden the perspective, such as communication with others who might not have known each other in the neighborhood and could not have communicated because of sexual orientation, nationality, class, and ideology etc. Moreover, it would be an interesting experience to see how change occurs during a course of time. The self-help group was initially meant to function for one month but the members thought they could further extend the sessions so that if anyone is feeling difficulty in quitting, then others could help such individuals through mutual support. Hence, over the period of one month that I was allowed to participate, I decided to attend some of the meetings, since being present in every meeting would not be appropriate, as sometimes, the members might want to have their own time.

Setting

The meetings took place once a week at my uncle's house who gave me the permission to be a part of the sessions. Mainly, it was his idea for forming the self-help group and he took the initiative, talked to other members, in which most of them were from the neighborhood and some from his office. They came to his house over the weekends in the evening for one hour after which some refreshments were served to all attendees, including me. In one month, I attended two sessions out of four, which was the initial plan after which they thought that if someone needed more help, the sessions would be extended.

Time

The time set for the session was evening time, from 6pm to 7pm, after which half an hour or even more sometimes, was allocated for refreshments and snacks.

Participants

There were 10 participants, 8 men and 2 women and some of them were from the neighborhood and the others were from my uncle's office. It is clearly understood that most of the participants that were from the neighborhood knew each other; some knew each other well, while some were only acquaintances. However, the members from the office were totally strangers to those from the neighborhood. They had not met each other before and had to introduce themselves formally. They got familiar with each other over time as the sessions progressed. This was one aspect that I was interested in studying -- how strangers get acquainted with each other with time and how their behaviors changed towards each other when they get to know them better.

Your role: observer

My role in the self-help group was only as an observer since I had to study the behaviors and willingness of the people who wanted to quit smoking. As mentioned above, smoking cessation is a tough task and requires a lot of commitment. Therefore, I wanted to observe that commitment, along with the behavior of people towards each other that were total strangers previously, and had met them for the first time with the sole aim of quitting addiction. It should be noted that there were two phenomenon of the self-help group that I was studying: the process of quitting smoking and strangers getting familiar with each other.

As I started attending the session and observed the participants, I noticed that they followed a 12-step smoking cessation program based on the 12-step Alcoholic Anonymous (AA) recovery program (Nicotine Anonymous, n.d.)- a cessation program for people suffering from alcohol abuse and addiction (Brande, 2015), which is discussed in detail in later sections of the paper.

Results

The results were positive. The 12 steps were divided in four main weekly sessions of the first month, i.e.: 3 steps in each session. By the end of the fourth session, many of the participants had recovered from the addiction. They mentioned that it was mainly when they realized that they had come close to God through praying and meditating, and after they have asked for forgiveness from those whom they had hurt, such as their children in the form of passive smoking or giving them wrong impressions from this habit.

Personal Reflections

Thoughts, feelings, perceptions about the experience

It was an exciting experience of having observed a real life self-help group. We have studied about such groups in our class but have not been able to experience one personally. I doubted whether people of different identities and thinking could sit together and understand each other; it was evident from this case that people not only came together for a purpose, but also showed willingness in getting to know each other and understanding them by listening to their personal experiences with the addiction. Moreover, they were eager to bring change to their addiction habits so that people around them, especially their families, could benefit. I personally felt happy that the sessions went smooth without any negativities in the behaviors or speech of people towards each other and I felt happily contended that I had the privilege of observing the practical working of such a pleasant self-help group; it was a fruitful learning experience.

What did you glean from the experience?

I learnt from this experience that psychology is all about human mind and behavior towards a certain thing or person; how the mind is committed enough to achieve a goal and what behaviors humans adopt for that purpose. Self-help group that I attended helped me undertaking this notion well since I was able to observe people's actions, ways of thinking, language, behaviors, facial expressions and correlations with each other's in order to get acquainted. This observational learning helped in comprehending various aspects of human behavior such as commitment, readiness, patience, courtesy, and honesty.

What techniques did you observe?

As mentioned earlier, the participants took help of a 12-step program- a technique that had following 12 steps (Recovery, n.d.):

i. Admittance of being powerless over the smoking addiction of the self-help group members

ii. Belief that there is another power that can help absolution from the addiction and its effects iii. Making the decision to give up smoking.

iv. Taking a moral notice of one's self and acknowledging this bad habit

v. Admitting to God and others that you are not perfect

vi. Asking God for help in removing the bad character traits vii. Asking God for changing you and removal of anxiety and fear for doing so viii. Formulating a list of everyone that you have hurt in the past due to this bad habit

ix. Asking for forgiveness from all those whom you have hurt.

x. Continuing to take personal notice of oneself each day.

xi. Praying and meditating frequently so that God's will is engaged in recovery from smoking addiction.

xii. The final step was to teach the same steps to others who wanted to recover.

How does your experience relate to your coursework or future profession in psychology?

Psychologists have always been interested in observing behaviors and the factors that motivate them to change their behaviors or responses to certain people or stimulus. Self-help group also relates to the same principle, as observation of human behaviors can assist in many ways along with the motivational elements that participants felt in order to start and conduct self-help group sessions. These sessions were not for the sake of their own self-betterment but also for the other members as well. Whenever a person felt less motivated in a session and felt that he was not going to quit smoking, the other members came to help him and assist him in knowing his addiction was wrong and to ask God for guidance. These patterns of collaboration and coordination helped me in interpreting human behaviors and psyche so that I could use these lessons in my future career in psychology.