Behaviour Change Through the Meaning Response: Improving well-being and quality of life.
Behaviour change can be considered as complex as a jigsaw and a multifaceted process fraught with challenges that can impede progress. This article delves into the intricacies of behaviour change, highlighting the powerful influence of the "meaning response" as a transformative tool. From psychological barriers to the role of belief and expectation, we explore the multifaceted landscape of behaviour change.
This article is not only for individuals seeking support, it exposes key insights and practical tips for healthcare professionals to effectively apply the 'meaning response,' enhancing the outcomes of behaviour change interventions in those individuals.
Overview
Behaviour change is crucial for improving how we live. Whether it is quitting smoking, eating better, exercising more, or adhering to medication and supplement regimens, changing behaviour is essential. However, it's not easy — it means breaking old habits, challenging our beliefs (and in many instances, destroying our museum of old beliefs), and understanding and changing the way we connect with our environment and others.
A good behaviour change plan gives you the tools to decide what is best for you. It's like a guide that lets you make your own choices. This idea connects with what Socrates said in the Protagoras — people don't do bad things on purpose. They do it because they often don't know better.[1] So, empowering people with information and the tools they need helps them make informed choices for themselves and is an opportunity for positive change.
PRACTITIONER TIP:
Before delving into practical tips, a foundational understanding of the 'meaning response' is paramount. Explore the psychological and physiological shifts that occur when an individual's beliefs and expectations influence health and behaviour.
The Influence of a Constantly Connected World on Well-Being
In today's digital era and an over-abundance of information, people often feel overwhelmed with conflicting advice and recommendations. This can make it hard to know what to do and who to trust. A research paper shows that patients have different views on whether healthcare practitioners should advise behaviour change.[2] The way a practitioner presents the advice plays a key role in how patients perceive it. Therefore, it is important to build rapport and provide patients/clients with achievable recommendations and the necessary tools (that are adapted to their circumstances) to allow for the desired behaviour change.
Psychological, Social, and Environmental Challenges
Psychological Barriers:
Behaviour change encounters psychological barriers that often prove significant. Resistance to change may stem from fear of the unknown, a perceived loss of control, or apprehensions about potential failure. These emotional factors can create formidable obstacles to adopting new, healthier behaviours.
— Confirmation Bias
In addition to emotional hurdles, cognitive biases further complicate the journey of behaviour change. Confirmation bias, where we tend to favour information confirming our existing beliefs, acts as a subconscious roadblock. Individuals might unconsciously seek out or give more weight to information aligning with their current habits.
— Status Quo Bias
The status quo bias is another challenge that may prevent behaviour change, manifesting as a preference for maintaining existing situations. Breaking away from established routines can be challenging, as our minds naturally favour the comfort of familiar patterns.
Building Strategies for Success
To navigate these psychological challenges, both individuals and professionals should recognise these hurdles as inherent to the behaviour change process. Acknowledging and addressing emotional and cognitive barriers empowers individuals to formulate strategies that resonate with their unique needs, fostering a more effective path toward adopting and sustaining healthier behaviours.
Social and Environmental Factors:
Understanding behaviour involves considering the impact of our surroundings. Things like peer pressure, what society considers normal, and the easy access to unhealthy choices around us can make it difficult to change. Social support, or the lack of it, plays a key role in how well someone can overcome these challenges.
— Peer Pressure and Societal Norms
Our behaviour is often shaped by what those around us are doing (think of a child copying his parents or friends from school and the expression: “Monkey sees, monkey does”). Peer pressure, where friends or colleagues influence our choices, can make it harder to change. Similarly, societal norms (the sum of what is considered normal or acceptable in our community), can act as a guide, sometimes holding us back from making healthier choices.
— Temptations and Environmental Obstacles
Our environment matters. If unhealthy choices are everywhere (which they are!), like tempting snacks or sugary drinks, it becomes a constant challenge to make better decisions. The availability of these options can act as roadblocks on the path to change.
— The Power of Social Support
Having support from friends, family, or a community can make a significant difference. When people feel valued, listened and encouraged, it becomes easier to tackle the hurdles posed by peer pressure, societal norms, and the abundance of unhealthy options.
Building Strategies for Success
Recognising and addressing these social and environmental influences is a crucial aspect of understanding and successfully navigating and supporting behaviour change.
Motivation, Self-Efficacy, and Achieving Goals
Motivation and self-efficacy stand out as dynamic forces for personal growth and goal achievement. Motivation is the driving force that propels individuals toward their goals, while self-efficacy reflects the belief in one's ability to successfully execute tasks and overcome challenges.
— Motivation
Motivation serves as the engine behind our actions. It's the internal or external drive that pushes individuals to start, carry, and complete tasks. Whether the goal is to adopt healthier habits, pursue a fitness routine, or embark on a career change, motivation provides the necessary energy and determination to stay on course.
— Self-Efficacy
Complementing motivation is self-efficacy, a concept rooted in the belief in one's own competence. It goes beyond mere motivation by instilling confidence in the ability to navigate obstacles and achieve the desired outcomes. A person with high self-efficacy is more likely to approach challenges with resilience and view setbacks as opportunities for growth.
— How They Work Together?
Motivation and self-efficacy are interconnected, creating a symbiotic relationship. Motivation fuels the initial push and ongoing commitment, while self-efficacy reinforces the belief that despite challenges, success is attainable. This interplay is crucial for setting realistic goals, maintaining momentum, and fostering a mindset that empowers individuals to persevere in the face of difficulties.
How to:
. Setting Clear Goals:
Define specific, achievable goals that align with personal values. Clear objectives provide a roadmap for motivation and build confidence in one's ability to achieve them.
. Breaking Down Tasks:
Divide larger goals into smaller, manageable tasks. This approach not only makes the journey less overwhelming but also enhances self-efficacy as each small success contributes to a sense of accomplishment.
. Positive Self-Talk:
Keep hold of the narrative for a more positive inner dialogue. Replace self-doubt with affirmations that reinforce capabilities and strengths. Positive self-talk enhances self-efficacy and supports motivation.
. Celebrating Progress:
Acknowledge and celebrate achievements. Recognising progress, no matter how small, fuels motivation and reinforces the belief that continued effort leads to success.
. Seek Effective Support:
Build a support network of individuals who encourage and inspire you. Positive social interactions contribute to a motivational environment and increase self-efficacy through shared experiences and reinforcement.
Understanding the interplay between motivation and self-efficacy provides a powerful framework for personal development. By cultivating both elements, individuals can navigate challenges, stay committed to their goals, and foster a mindset that propels them toward success.
“Motivation fuels the initial push and ongoing commitment, while self-efficacy reinforces the belief that despite challenges, success is attainable. This interplay is crucial for setting realistic goals, maintaining momentum, and fostering a mindset that empowers individuals to persevere in the face of difficulties.”
Recognising the pivotal role of internal drive and confidence in overcoming hurdles to behaviour change.
The Meaning Response: Beyond Placebos and Expectations
Let’s examine instances where sham interventions lead to significant recovery or relief from symptoms. For example, a placebo pill or intervention can lead to the suppression of symptoms or medical recovery, which means that even with pharmacologic or surgical interventions, healing takes place because other components are also at play. Beyond the inaccurately termed 'placebo effect,' we explore how belief and expectation can shape health outcomes.
When people think they're getting a beneficial treatment, their bodies frequently react with physiological shifts. This may involve the release of endorphins, triggering the body's inherent healing mechanisms, and a diminished sense of pain or discomfort.
In 2002, Dan Moerman outlined three candidate explanations for the "placebo response": the "conditioned stimulus-response," Irving Kirsch's "response-expectancy" explanation, and the "meaning response."[3]
“Moerman went so far as to propose replacing the term “placebo effect/response” with the term “meaning response,” because people are not responding to placebos, since there is nothing to respond to; people are responding to meanings.”
Leveraging the ‘Meaning Response’ for Effective Behaviour Change:
Building Trust and Rapport:
A foundational step, emphasises the importance of a strong therapeutic relationship for the meaning response to take root.
Providing Clear Information and Expectations:
The art of effective communication, offering transparent information and setting realistic expectations to empower individuals.
Encouraging Positive Beliefs:
Increasing self-efficacy and instilling positive beliefs in the capacity for change through affirmations and motivational techniques.
Utilising Rituals and Symbolism:
Tapping into the psychological impact of rituals and validated actions to amplify the meaning response. Utilising rituals and symbolism involves harnessing the profound psychological effects that certain repeated actions or symbolic gestures can have on our mindset and behaviours.
— Rituals: Repetitive Actions with Purpose
Rituals are repetitive actions performed with intention and purpose. They can range from daily habits, like morning routines, to more significant events, like ceremonial traditions. The repetition of these actions creates a sense of structure, predictability, and order, tapping into our innate need for stability.
— Symbolism: Assigning Meaning to Objects or Actions
Symbolism involves attaching meaning to specific objects, actions, or gestures. It's a way of communicating beyond the literal, using symbols to represent abstract concepts. For example, a wedding ring symbolises commitment, and a graduation cap symbolises academic achievement. Symbols carry cultural and personal significance.
Psychological Impact: When integrated into behaviour change or personal development, rituals and symbolism can significantly impact the meaning response:
. Creating Emotional Connection: Rituals and symbols evoke emotions and create a deeper connection to the intended goal or change. The emotional resonance reinforces the significance of the desired behaviour.
. Enhancing Focus and Intent: Repetitive actions in rituals and the symbolic meaning assigned to certain behaviours enhance focus and intent. This heightened attention reinforces the importance of the chosen path.
. Building Identity and Purpose: Engaging in purposeful rituals and embracing symbols contributes to the construction of identity and purpose. It aligns individuals with their goals, allowing them to develop a sense of meaning and direction.
. Facilitating Habit Formation: Rituals, by nature, involve repetition. This repetition aids in habit formation, making the desired behaviour more ingrained and automatic over time.
. Providing a Sense of Control: Rituals offer a structured, controllable element in the journey of behaviour change. They provide a sense of order and predictability in the face of uncertainty.
In essence, utilising rituals and symbolism is a deliberate strategy to tap into the psychological aspects of behaviour change. It's about creating a meaningful and emotionally charged environment that supports and reinforces the desired changes, ultimately contributing to a more profound and lasting impact on personal growth or habit transformation.
Monitor Progress and Provide Feedback:
Regular monitoring, feedback, and constructive support are essential in maintaining motivation.
Encourage Social Support:
Recognizing the power of collective belief, urging individuals to engage with supportive networks for an enhanced meaning response.
Continually Adapt and Reframe:
Embracing the non-linear nature of behaviour change, urging flexibility, and adaptation in strategies.
Navigating the Landscape of Better Health
In conclusion, behaviour change is a journey laden with challenges. Unveiling the potential of the 'meaning response' equips healthcare professionals with a powerful ally, but also patients and clients with tools to discuss with their practitioners and keep them accountable for the outcomes. By embracing trust, clear communication, positive beliefs, ritual utilisation, and social support, professionals can enhance the 'meaning response,' paving the way for improved behaviour change outcomes.
Without behaviour change, long-lasting improvement, better health and better quality of life are impossible to achieve, as behaviour change implies taking responsibility, wanting change and actively working toward change.
A final thought that brings this into context: Doing the same things over and over again will incontestably lead to the same outcome!
Isn’t this the definite of insanity?
In this article, it is the foundation of ill health, lower resilience, and poor mental well-being.
References:
1. Plato. (2013). Protagoras. by Project Gutenberg. Available at: https://www.gutenberg.org/cache/epub/1591/pg1591-images.html. Last accessed: 30th Nov. 2023.
2. Bergen, C. (2020). The conditional legitimacy of behavior change advice in primary care. Social Science & Medicine. 255:112985.
3. Hutchinson, P. Moerman, DE. (2018). The meaning response, "placebo," and methods. Perspectives in Biology and Medicine. 61(3), pp. 361-378. doi: 10.1353/pbm.2018.0049
Montgomery, GH. Kirsch, I. (1997). Classical conditioning and the placebo effect. Pain. 72(1-2), pp. 107-13. doi: 10.1016/s0304-3959(97)00016-x
Klinger, R. Soost, S. Flor, H. et al. (2007). Classical conditioning and expectancy in placebo hypoalgesia: A randomized controlled study in patients with atopic dermatitis and persons with healthy skin. Pain. 128(1-2), pp. 31-39. doi:10.1016/j.pain.2006.08.025
Mommaerts, JL. Devroey, D. (2012). The placebo effect: How the subconscious fits in. Perspectives in Biology and Medicine. 55(1), pp. 43-58. doi:10.1353/pbm.2012.0005
Greene, CS. Goddard, G. Macaluso, GM. et al. (2009). Topical review: Placebo responses and therapeutic responses. How are they related? The Journal of Oral & Facial Pain and Headache. 23(2), pp. 93-107.
Sölle, A. Worm, M. Flor, H. et al. (2016). Placeboreaktion – Mechanismen und klinische Anwendungen [Placebo response - Mechanisms and clinical applications]. Schmerz. 30(5), pp. 386-394. German. doi:10.1007/s00482-016-0138-1
Pinho, S. Sampaio, R. (2022). Behaviour change interventions in healthcare. International Journal of Environmental Research and Public Health. 19(12),7055.
Hutchinson, P. Moerman, DE. (2018). The meaning response, "placebo," and methods. Perspectives in Biology and Medicine. 61(3), pp. 361-378.
Moerman, DE. (2002). The meaning response and the ethics of avoiding placebos. Evaluation & the Health Professions. 25(4), pp. 399–409. doi:10.1177/0163278702238053