ARTS 2001C Week 1 - Assignment 1Birds resting-Maria P.docx

ARTS 2001C: Week 1 - Assignment 1
Birds resting-Maria Pribe
Photograph
• A photo of two birds resting in a nest build on deep top of a
tree. They are peacefully
lying on each other. They are gray in color.
Photograph
•A photo of two birds resting in a nest build on deep top of a
tree. They are peacefully
lying on each other. They are gray in color.
• Natural frames are simple to locate in a photo; they provide

the best
angles for shooting an eye-catching photograph. Beautiful
colors in
between the subject and the frame attract the eye of a viewer.
When
photographs are horizontally oriented, they give a more
comprehensive view letting us understand the surroundings
better
(Quigley, 2019). A clear statement of what the most vital in the
photo is strengthened by filling the frame because it takes up all
the
attention of a viewer immediately; the viewer takes a glance at
the
picture. The framing choice affects the decision on where to
place an
element in the frame. (Tartsinis, 2020). Mostly the frame is
divided
into three parts, which give the subject a priority. The viewer’s
eye
level is determined by the horizontal line that runs across the
canvas.
The Description Of Framing Element
•Natural frames are simple to locate in a photo; they provide the
best
angles for shooting an eye-catching photograph. Beautiful
colors in
between the subject and the frame attract the eye of a viewer.
When
photographs are horizontally oriented, they give a more
comprehensive view letting us understand the surroundings
better
(Quigley, 2019). A clear statement of what the most vital in the
photo is strengthened by filling the frame because it takes up all
the

attention of a viewer immediately; the viewer takes a glance at
the
picture. The framing choice affects the decision on where to
place an
element in the frame. (Tartsinis, 2020). Mostly the frame is
divided
into three parts, which give the subject a priority. The viewer’s
eye
level is determined by the horizontal line that runs across the
canvas.
The Description Of Framing Element
Reference
Quigley, B. (2019). DON'T SAY CHEESE A Brief History of
Early Portrait
Photography. Traces of Indiana and Midwestern History, 31(3),
40-48.
Tartsinis, A. M. (2020). Icons of Style: A Century of Fashion
Photography, 1911–
2011: J. Paul Getty Museum at the Getty Center, Los Angeles
June 26-October 21,
2018. Curated by Paul Martineau, Associate Curator in the
Department of
Photography, J. Paul Getty Museum. Fashion Theory, 24(2),
293-304.
Reference
Quigley, B. (2019). DON'T SAY CHEESE A Brief History of
Early Portrait

Photography. Traces of Indiana and Midwestern History, 31(3),
40-48.
Tartsinis, A. M. (2020). Icons of Style: A Century of Fashion
Photography, 1911–
2011: J. Paul Getty Museum at the Getty Center, Los Angeles
June 26-October 21,
2018. Curated by Paul Martineau, Associate Curator in the
Department of
Photography, J. Paul Getty Museum. Fashion Theory, 24(2),
293-304.
I'.
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James 0. Prochaska
How Do People Change, and
How Can We Change to Help
Many More People?

fascinating finding in all of psychotherapy science is that
very different systems of therapy produce very common
outcomes (Smith, Glass, & Miller. 1980). This is a mystery
of considerable magnitude that has dogged the field. To
treat people affectively, behaviorally. cognitively, psycho-
dynamically. existentially, humanistically, interpersonally.
or medicinally and have the results be the same challenges
all the leading theories of psychotherapy. After all. these are
alternatives created by the best therapy theorists of this cen-
tury. Are they all right or all wrong? Or does the field not
know how therapy works?
The "grand tie" across treatments suggests there are
common pathways to change, regardless of how people are
treated in therapy. At first I thought there would be com-
mon factors in therapy. However. I realized that clients
spend less than 1 % of their waking hours in therapy ses-
sions. Then I learned that less than 2 5 % of people with
DSM-IV diagnoses ever participate in psychotherapy. Next,
I noted that Jess than 10% of populations plagued by the
major killers of our time (e.g., smoking, sedentary lifestyles,
and unhealthy diets) ever seek professional assistance.
Given how h;w people actually participate in treatment. the
search shifted from how do people change in therapy to
how do people change. period.
What the field now needs most is an adequate theory
of behavior change. The field needs a theory that can help
explain how people change within and between therapy
sessions. The field needs to know how people change before
228 I J AM E s 0 . p R 0 c H A s KA
therapy begins. after it ends. and when therapy never occurs.

My
exploration evolved into one of identifying a more
comprehensive
theory of change.
This quest began with a comparative analysis of the major
systems
of psychotherapy (Prochaska, 1979). The transtheoretical
approach
sought to differentiate common change processes across these
leading
systems. I found that these systems had much more to say about
per-
sonality and psychotherapy. That is, they are theories more
about why
people do not change than how people can change. They
emphasize
more the content of therapy-such as feelings, fantasies,
thoughts,
overt behaviors. and relationships-than the process of change.
Nevertheless, l 0 processes were identified that are assumed to
be
among the most powerful approaches to producing change. We
then
sought to study empirically how much people applied each of
these
10 change processes (DiClemente & Prochaska, 1982). We
compared
people who participated in professional treatments with those
who
changed on their own. What we discovered was a phenomenon
that
was not contained within any of the leading theories of therapy.
Ordinary people taught us that change involves progress through
a

series of stages. At different stages, people apply particular
processes
to progress to the next stage (Prochaska & DiClemente, 1982,
1983).
Since those original findings. it is now possible to predict who
signs up. shows up, finishes up, and ends up better off as a
result of
therapy. Moreover, my colleagues and I have developed
professional
practices that can produce significant impacts in entire
populations of
people with problem behaviors. What was learned about how
people
change and how we can try to help many more people change is
the
subject of this chapter.
Stages of Change
We discovered that change is a process that unfolds over time.
It
involves progression through six stages: precontemplation,
contem-
plation, preparation, action, maintenance, and termination.
PRECONTEMPLATION
Precontemplation is the stage in which people are not intending
to
change or take action in the near future, usually measured in
terms of
#the next 6 months." People may be in this stage because they
are
uninformed or underinformed about the consequences of their
behav-

ior. They may have tried to change several times and become
demoral-
ized about their abilities to do so. They also may be defensive,
denying
: ;
·ajor systems
·'1 approach
·:::: e leading
· iliout per-
but why
How Do People Change? I 229
there is a problem. People in this stage avoid reading, talking,
or think-
ing about their high-risk behaviors. They are often characterized
in
other theories as resistant, unmotivated clients or as not ready
for
therapy or health promotion programs. Traditional treatment
pro-
grams were not designed for such individuals and, for that
matter,
were not especially motivated to match their needs.
People in precontemplation underestimate the benefits of chang-
ing and overestimate the costs. They typically are not aware that
they
are making such mistakes. If they are not conscious of making
such
mistakes, it will be difficult for them to change. Many remain
mired

in the precontemplation stage for years, doing considerable
damage to
their bodies, themselves, and others.
No inherent motivation exists for people to progress from one
stage
to the next. These are ur 1;i,.,. stages of human development, in
which
children have an innate drive tc.• p:·.>gress from crawling to
walking,
although crawling works very well and learning to walk can be
both
difficult and painful. We have identified two major forces,
however,
that can motivate people to progress. First are developmental
events.
For example, in our research the mean age of smokers reaching
longer-
term maintenance (i.e., consistently maintained abstinence) is
39. At
this age, people reevaluate how they have been living. They
consider
whether they want to die from the way they have been living or
enhance the quality and quantity of the second half of their
lives.
Environmental events are the other naturally occurring force. A
favorite example is a couple we followed who were both heavy
smok-
ers. Their dog of many years died of lung cancer. This
eventually moved
the wife to quit smoking. For his part, the husband bought a
new dog.
Even the same events can be processed differently by different
people.

For many years, a belief circulated among professionals and
non-
professionals alike that people with addictions must hit bottom
before
they will be motivated to change. As a result, family, friends,
and
physicians waited helplessly for a crisis to occur. In reality,
however,
how often does an individual turn 39 or have a dog die? When
peo-
ple show the first signs of a serious physical illness (e.g.,
cancer or car-
diovascular disease), concerned others may rapidly rally to help
them
seek early intervention. Early interventions are often life-
saving, and
waiting for such patients to hit bottom is unthinkable. Similarly,
a
third option now exists to help addicted, precomemplative
patients to
progress. The third option, a planned intervention, is discussed
later
in the chapter.
CONTEMPLATION
Contemplation is the stage in which people intend to change in
the
next 6 months. Although more aware of the pros of changing,
they
230 I J AME s 0 . p R 0 c HA s KA
also are acutely aware of the cons. When people begin to

contemplate
acting seriously, their awareness of the costs of changing can
increase.
There is no "free change."' The balance between the costs and
benefits
of changing can provoke profound ambivalence. This
ambivalence can
reflect a type of love-hate relationship, as with an addictive
substance
or destructive relationship, and it can keep people immobilized
in this
stage for long periods. We often characterize this phenomenon
as
chronic contemplation or behavioral procrastination. These
individu-
als, like those in the precontemplation stage, are not ready for
tradi-
tional action-oriented programs, the prevailing paradigm for
treatment.
PREPARATION
In this stage, people intend to take action in the immediate
future, usu-
ally measured in terms of "the next month." 'I)'Pically, they
have taken
some significant action in the past year. Individuals in
preparation
have a plan for action, such as going to a recovery group,
consulting a
counselor, talking to their physician, buying a self-help book, or
rely-
ing on a self-change approach. These are the people best
recruited for
brief action-oriented treatment programs. They are ready to use
them.

ACTION
Action is the stage in which people have made specific, overt
modifi-
cations in their lifestyles within the past 6 months. Because
action is
observable, behavior change often has been equated with the
action
stage. In the transtheoretical model, however, action is only one
of six
stages. Not all modifications of behavior count as action. Nor
does
mere statistical improvement count. Rather, there must be real
clini-
cal improvement, with recovery being the ideal criterion for
action.
Accepting weak criteria for successful action can have serious
con-
sequences. For example, in Scotland a colleague carried out an
inno-
vative clinical program for controlled drinking. He announced
his pro-
gram in the papers and within a week, was flooded with more
than
800 recruits. In time, he was pleased with his completion rates,
but
not his outcomes: The dramatic reduction in drinking as
anticipated
did not occur. My wife proposed that his criteria for controlled
drink-
ing might be the problem. In response, he considered the
suggestion
ethnocentric, an instance of imposing U.S. standards on Scottish
citi-

zens. As it turns out, the criteria he used for controlled drinking
in
Scotland was fewer than 50 drinks per week for men and fewer
than
35 for women!
The criteria chosen also have consequences for the mental
health
professions. The finding of common outcomes among diverse
thera-
I
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pies is the impetus for this volume. Yet the finding of common
out-
comes originates. in part, from a reliance on statistical versus
actual
clinical improvement. Using statistical criteria allowed the field
to con-
clude that a grand tie across therapeutic systems exists. It was
then
reasonable to say, M All had won, and all must have prizes. w
On the other hand, the meta-analyses using such criteria also
con-
cluded that such outcomes depended on neither the duration of
ther-
apy nor the education or experience of the therapists. Thus, the
con-
clusion that managed care has embraced: They will fund the

briefest
therapies and cheapest therapists. Some prize we have won!
MAINTENANCE
In maintenance, people are working to prevent relapse, but they
do
not apply change processes as frequently as do people in action.
They
are less tempted to relapse and are increasingly more confident
that
they can continue their changes. Based on clients' reports of
self-
efficacy and temptation experienced, it is estimated that
maintenance
lasts from 6 months to about 5 years.
A common reason that people relapse early in action is that they
are not well prepared for the prolonged effort needed to
progress to
maintenance. Many think the worst will be over in a few weeks
or a
few months. If they ease up on their efforts too early, they are
at great
risk of relapse.
To prepare people for what is to come, they may be encouraged
to
compare overcoming chronic problems, like addictions, to
running a
marathon. They may have wanted to enter the I OOth running of
the
Boston Marathon. Yet if they had little or no preparation, they
know
they would not succeed and so not enter the race. If they had
made

some preparation, they might make it for several miles before
dropping
out. Only those well prepared could sustain their efforts mile
after mile.
Continuing with the Boston Marathon metaphor, people know
that they have to be well prepared if they are to survive
Heartbreak
Hill, hitting after 20 miles into the race. We can then ask, what
is the
behavioral equivalent of Heartbreak Hill? The best evidence we
have
across problems is that most relapses occur at times of
emotional dis-
tress. Times of depression, anxiety, anger, boredom, loneliness,
stress,
and distress are the moments when individuals are at their
emotional
and psychological weakest.
In the face of emotional pressures, how do Americans cope?
The
average American routinely drinks, eats, smokes, and takes
drugs to
manage distress (Mellinger, Balter, Manheimer, Cisin, & Perry,
1978).
It is not surprising, therefore, that people struggling to
overcome
chronic conditions will be at greatest risk of relapse when they
face
232 I J A M E s 0 . p R 0 c HA s K A
psycholog ica l pain and up set. We ca nnot prevent em o t io n

a l distress
fro m occurring. Nonetheless, we can help prevent relapse if
patients
a re prepared for cop ing w ith distress without re lia nce on a
ddi ct ive
substances o r other unh e alth y alte rnatives .
If so m any Am e ri cans re ly o n o ra l consump ti ve beha vi o
r as a way
to manage thei r emotions, what is the hea lth ies t o ra l be h av
ior th ey
could use? Talking with others abo u t one's distress is a means
of seek -
ing support tha t can h e lp prevent re lapse. Th e rap y is one of
th e exce l-
lent wa ys of dealin g with distress. Another h ea lth y alte rn a
ti ve that can
use d by many people is exercise. Not only does physical acti
vity he lp
man age mood s, stress. and d istress, bu t also for 60 m inutes
per week,
a m o re acti ve clie nt ca n rece ive more t ha n 50 hea lth a n d
m ental
health ben e fi ts. Exerci se should be pre scribe d ro a ll sede nt
ary patie n ts.
A third hea lth y a lternative is some fo r m of deep relaxat ion,
such as
medita ti on, yoga, prayer, massage, or deep muscle re laxation.
Lening
the stress a nd di stress d r ift away fro m o n e's muscles and m
ind h e lps
to a dvan ce progress a t the mos t te m p ting of Lim es.
TERMINATIO N
In this las t stage, ind ividua ls exp e rience ze ro te mptation

and 100 %
se lf-e ffi cacy. No ma n e r wh e ther th ey are depressed, anx
io u s, bored,
lonely, angry, o r stressed, they are confident that they ' '"ill no
t re turn
t0 the ir old unh eal th y pattern as a way of coping. lt is as tho
ugh they
n e ve r acq uire d th e pa ttern in th e fi rs t p lace. In a stu d y
of form e r
sm oke rs an d alco ho lics. we fo und that less th a n 20 % of
each g ro up
h ad reached the crite ri a of no temptation and total self-
efficacy (Snow,
Prochaska, & Rossi, 1992) . Although the idea l goal is to be
cured or
recove red, fo r ma ny people th e bes t that can be
accomplished is a life-
time of mai ntenan ce.
-......._-IJ1ases of Planned In terventions
'-...... -------
--------- ~ . The ;tages....e.! change model reviewed above can
bS_9.ppi 1ed to h elp
m an y more ~pje a t each ph ase of ther~.....-rTeiitment, o r o t
he r
pla n n ed interventi~'fhe five phases i c: re cru itm e nt .. re
tent io n,
progress, process, and outc~~
~
RECRUIT E T -......._,
To o studies h ave pa id a tten ti on to recrui tme~keJ.eton long
t he closet of profess ional trea t ment programs. Historica-
lr)';'{hese

~--
~
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~their chances of taking effective action by 3 to 4 ti1 'S
(Prochaska.
,r~icer. Fava. Ruggiero, e t al.. 1997}. Setting realis · goa ls
can e nabl e
mah'}'~,o~e people to enter therapy, remain, pr 0 ress in th
erapy, and
cont~u~o progress once treatment is compl ed.
The firs~ results reported back from E la nd. where 4,000 health
professional~sve been trai n ed in u ng a stage -based treatment
model. show a c matic increase in e morale of the health profes
-
sions. They can nov, ee prog re ss ith th e majori ty of their
patients.
whereas before they sa failur hen immediate action was the only
criteria of success. They are ch more confid ent that they have
trea t-
m ents that ca n match the ag of all of the ir pa tients. ra th e r
than th e
20% prepared to ta ke i e diate ction.

It is no overs tate enr tO sa y t t the m odels of treatment that
th erapists choose s ould be go od for t ir own menta l health as
we ll
as tbe men tal he th of cl ients . After all, icians are involved in
ther-
apy for a lifer' e. whereas most of clients are ·nvolved for a
brief time.
Unfonu1 tely. as managed ca re organ izati o s move to br iefe r
and
bri efer the a pi es. a clanger exists th at mos t hcalt
professionals will
feel pres ired inw having to produce immedia te ac ·on . rr this
pres-
sure is hen transferred to patie nts who a re no t pre red for such
actio . th e past wi ll be repeated: Therapists will be neith
no retaining enough patients. A majority of patients can be
p og ress in br ief encounters. but o nl y if rea li stic goals a re
cstab~· ·heel
!
or the treatment ep isode. Otherwise, ris k is heightened for
demo 1-
izing and demotivating boih patients and th e therapists who
wor
w ith rhcm.
~-------~-t1...._~~--
PROCESS
To help patie nts to progress from one stage to the n ext, the
principles and
processes of change that can produce such progress need to be
applied.

Principle I. T/ze pros of changing must increase for people 10
progress from
precontemplation . We found that in 12 out of 12 studies the
pros were
higher in contemplation than in precontem plation (Prochaska,
Yclicer.
e t a l.. 1994) . Th is pattern held tru e across 12 behaviors :
quitting
cocaine , smoking. de li nq u ency, obesity, co nsi stent condom
use. safer
sex, sedentary lifestyles. high-fat diets, sun expos ure, radon
testing,
mammography screening. and even with phys icians practicing
behav-
io ral medicine.
To initiate movement ou t of precontemplarion, patients may be
asked to iden ti fy a ll the benefits o r pros of changing. such as
sta rti ng
to exercise. Typ icaJly, th ey list four or five. Th en. i hey can
be informed
there are 8 to I 0 times tha t amo unt and challenged to double o
r triple
their li st before their n ex t mee ti ng. If th e ir li st of pros for
exercising
240 I JAMES o. PROCHASKA
starts to indicate many more motives, like a healthier heart.
healthier
lungs, more energy, healthier immune system, better moods,
less
stress, better sex life, and enhanced self-esteem, they will be
more seri-

ously motivated to begin to contemplate changing.
Principle 2. The cons of changing must decrease for people to
progress form
contemplation to action. In 12 out of 12 studies, we found that
the cons
of changing were lower in action than in contemplation
(Prochaska,
Velicer, et al., 1994).
Principle 3. The pros and cons must Ncross over" for people to
be prepared
to take action. Jn 12 out of 12 studies, the cons of changing
were higher
than the pros in precontemplation, but in 11 out of 12, the pros
were
higher than the cons in the action stage. The one exception to
this pat-
tern was with patients quitting cocaine, the only population with
a
large percentage treated as inpatients. We interpret this
exception to
mean these individuals' actions may have been influenced more
by
external controls or constraints than by their own motivation to
change. At a minimum, their pattern would not bode well for
imme-
diate discharge.
It is noteworthy that if we used raw scores to assess these
patterns,
we would often find that the pros of changing are higher than
the
cons, even for people in precontemplation. It is only when we
use
standardized scores that we find the clear pattern of the cons of

chang-
ing always being higher than the pros. This means that
compared with
their peers in other stages, people in precontemplation
underestimate
the pros and overestimate the cons. (We interpret this to mean
that
they are not particularly conscious of making these mistakes,
because
they do not know how they compare with their peers.)
In a more recent study. we found the same pattern for the pros
and cons of being in therapy. Heroin and cocaine addicts who
were in
the precontemplation stage, evaluated the cons of therapy as
greater
than the pros. The pros increased for those in contemplation.
And,
there was a crossover between the pros and cons for those in
prepara-
tion and beyond (Tsoh & Prochaska, 1998). These data indicate
that
continuing in therapy and progressing in therapy is, in part,
related to
people's misevaluation of the pros and cons of being in therapy.
In this
respect, our field has not done a thorough job educating the
public on
the benefits of therapy beyond help with a particular problem.
Such
benefits as decreased defensiveness, increased expressiveness.
better
relationships, increased self-esteem. and increased incomes
should be
emphasized in preparing patients for completing therapy.

Principle 4. The Nstrong principle" of progress holds that to
progress from
precontemplation to effective action, the pros of changing must
increase one
standard deviation (Prochaska, 1994).
: t
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How Do People Change? 241
Principle 5. The "weak principle" of progress holds that to
progress from
contemplation to effective action, the cons of changing must
decrease one half

standard deviation.
Because the pros of changing must increase twice as much as
the
cons decrease, therapists should place twice as much emphasis
on the
benefits of changing than on the costs. What is striking here is
the
belief that mathematical principles have discovered for how
much pos-
itive motivations must increase and how much negative
motivations
must decrease. Such principles can produce much more
sensitive
assessments for guiding interventions, giving therapists and
patients
feedback for when therapeutic efforts are producing progress
and
when they are failing. Together, therapists and clients can
modify their
methods if they are not seeing as much movement as is needed
for
becoming adequately prepared for action.
Principle 6. Particular processes of change need to be matched
to specific
stages of change. Table 1 presents the empirical integration that
we have
found between processes and stages of change (Prochaska &
Di Clemente, 1983 ). Guided by this integration, we would
apply the
following nine processes with patients in specific stages of
change:
1. Consciousness raising involves increased awareness and
information about the causes, consequences, and cures for a

particu-
lar problem. Interventions that can increase awareness include
obser-
vations, confrontations, interpretations, feedback, and
education, such
as bibliotherapy. Some techniques, such as confrontation, are
high-
risk for retention and are not recommended as much as
motivational
The Stages of Change in Which Particular Processes of Change
Are Emphasized
Stages of change
Precontemplation Contemplation Preparation
Consciousness raising
Dramatic relief
Environmental reevaluation
Self-reevaluation
Self-liberation
Note. Processes of change are centered between columns to
show overlap between stages.
Action Maintenance
Contingency management
Helping relationships
Counterconditioning
Stimulus control

ii
242 I JAME s 0. p R 0 c H As KA
enhancement methods such as personal feedback about the
current
and long-term consequences of continuing with the chronic
pattern.
Increasing the cons of not changing is the corollary of raising
the pros
of changing. So, clearly part of the purpose in applying
consciousness
raising is to increase the pros of changing.
2. Dramatic relief invoh;es emotional arousal about one's cur-
rent behavior and relief that can come from changing. Fear,
inspira-
tion, guilt. and hope are some of the emotions that can move
people
to contemplate changing. Psychodrama, role playing, grieving,
and
personal testimonies are examples of techniques that can move
peo-
ple emotionally.
Earlier behavior-change literature concluded that interventions
such as education and fear arousal did not motivate behavior
change.
Unfortunately, many interventions were evaluated by their
ability to
move people to immediate action. Processes such as
consciousness
raising and dramatic relief are intended to move people to
contempla-
tion, not immediate action. Therefore, effectiveness of

processes
should be assessed by whether they produce the progress they
are
expected to produce for the client's stage of change.
3. Environmental reevaluation combines both emotional and
cognitive assessments of how one's behavior affects one's social
envi-
ronment and how changing would affect that environment.
Empathy
training, value clarification. and family or network
interventions can
facilitate such reevaluation.
A brief media intervention aimed at smokers in
precomemplation
is instructive here. A man clearly in grief says, "I always feared
that
my smoking would lead to an early death. I always worried that
my
smoking would cause Jung cancer. But I never imagined it
would hap-
pen to my wife." Beneath his grieving face appears this
statistic: 50,000
deaths per year are caused by passive smoking. the California
Department of Health.
In the 30 seconds that it takes to read and process the message,
consciousness raising, dramatic relief. and environmental
reevalua-
tion are introduced. It is little surprise that such media
interventions
have been evaluated as an important part of California's
successful ini-
tiative to reduce smoking.

4. Self-reevaluation combines both cognitive and affective
assessments of one's self-image free from a particular problem.
Imagery, healthier role models, and values clarification are
techniques
that can move people. Clinically, we find people first looking
back and
reevaluating how they have been as troubled individuals. As
they
progress into preparation, they begin to develop more of a
future focus
as they imagine more how their life will be free from the
problem.
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!
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the current
nic pattern.
,0 g the pros
nsciousness
tone's cur-
:ar. inspira-
iove people
ieving. and

rove peo-
. entions
,·r change.
: ability to
T . .
1-
1
'
l;·.
k ,
r·
,~ ,.
1
I.
'.
1
I
I
5. Self-liberation includes both the belief that one can change
and the commitment and recommitment to act on that belief.
Techniques that can enhance such willpower make greater use
of pub-

lic rather than private commitments. Motivational research also
sug-
gests that if people have only one choice, they are not as
motivated as
if they have two choices (Miller, 1985). Three is even better,
but four
does not seem to enhance motivation.
Wherever possible, transtheoretical therapists try to provide
peo-
ple with three of the best choices for applying each process.
With smok-
ing cessation, for example, we used to believe only one
commitment
really counted, and that was quitting "cold turkey.# We now
know
there are at least three good choices: cold turkey. nicotine
replacement,
and nicotine fading. Asking clients to choose which alternative
they
believe would be most effective for them, and to which they
would be
most committed, enhances their motivation and self-liberation.
6. Counterconditioning requires the learning of healthier
behaviors to replace problem behaviors. Three healthier
alternatives
to smoking were discussed in the previous section. Earlier, three
healthier alternatives for coping with emotional distress and
prevent-
ing relapse were introduced. Counterconditioning techniques are
spe-
cific to a particular behavior and include desensitization.
assertion. and
cognitive counters to irrational, distress-provoking self-
statements.

7. Contingency management involves the systematic use of
reinforcements and punishments for taking steps in a particular
direc-
tion. Because we find that successful self-changers rely much
more on
reinforcement than punishment, we emphasize reinforcements
for
progressing over punishments for regressing. Contingency
contracts,
overt and covert reinforcements, and group recognition are
proce-
dures for increasing reinforcement. They also provide
incentives that
increase the probability that healthier responses will be
repeated.
To prepare people for the longer term, we teach them to rely
more
on self-reinforcements than social reinforcements (Prochaska,
Norcross, & DiClemente. 1994). We find that many clients
expect
much more reinforcement and recognition from others than what
oth-
ers actively provide. Too many relatives and friends can take
action for
granted too quickly, and average acquaintances typically
generate only
a couple of positive consequences early in action. Self-
reinforcements
are much more under self-control and can be dispensed more
quickly
and consistently when temptations to lapse or relapse are
resisted.
8. Stimulus control involves modifying the environment to

increase cues that prompt healthier responses and decrease cues
that
are tempting. Avoidance. environmental reengineering (e.g ..
remov-
ing addictive substances and paraphernalia), and attending self-
help
-
244 I J A M E s 0 . p R 0 c HA s K A
groups can provide stimuli that elicit healthier responses and
reduce
risks for re lapse.
9. He l p ing r e lations hip s combine caring. openness, trust,
and
acceptance as well as support for changing. Rapport building, a
thera-
peutic alliance, counselor calls. buddy systems. sponsors, and
self-help
groups can be excellem resources. If people become dependent
on
social support for maintaining change, care is needed in fading
out that
support lest the termination of therapy becomes an unwelcome
con -
dition for relapse.
In{egrating the Processes of
Ch'tJ~e Vvith C01nn1on Factors

peting th eories or therapy have implicitly or explicitly adv ated
ative processes for producing change. Arc cognitions w
peopl or emotions? Are values. decisions, or dedication?
gencies hat motivate us, or are we controlled by enviro ental
con -
dition s or ond iti oned habits? Is it the therapeutic rel ionsh ip
that is
the comm on ~eat er a cross a ll t he rapemic moda li ties
An ~eclecu #answer to each o f these questio9 is yes. An
integra-
tive answer is th therapeutic processes origi 4'ting from
competing
theories can be com tible when they are ma hed to the client's
stage
o f change. With pa ti e ts in earlier stages f change, therapi sts
can
enhance progress throu ! more experi tial processes that
produce
h ea lthier cog niti o ns, emol'l~s, evalu ions. decis ions, and
commi t-
m e nt s. ln later s tages, we see to bu· don such solid
preparation and
motivation by emphasizing mo ehavioral processes that can help
condition healthier habit s, reinf e these habits. and provide
physi -
cal and social environ ments su porti of hcalt hi er I if est ylcs.
One of the qua liti es I va l c most ao u t the t ranstheore ti cal
model
is that it can provide an ntcgrarion o ome of the best c hange

processes derived from th orics th a t are u sua 'seen as
competing and
in compatible. So. tao. believe that this mode can p rovide an
inte-
gration of commo n ~ tors derived from cmpirica omparisons
across
competing therapjs and medical and social sen · es. Weinberger
(1995) has idcnt i ed fi ve common factors thil t he bell ves
have ade -
quate empmc support: expectations, th erapeu tic a ·ancc. con-
frontin g st rat · ies , mastery techn iques, and attributions.
H ypoth cs o f h ow the common factors delineated by Wei erger
are likely be related to and integrated within the stage
dimension
of the tra stheoretical model follow (Prochaska, 1995). People
in pre-
cont/plation are likely to hilve the poorest expectations for
change
lnt egra
precontet
Po
-Nore Stag<

Photograph of a Bellbird: Maria Pribe
A photograph of a bellbird comfortably resting on branch of a
tree in what appears to a deep forest. The photo is characterized
by an excellent placement leading to a balanced image
A photograph of a bellbird comfortably resting on branch of a
tree in what appears to a deep forest. The photo is characterized
by an excellent placement leading to a balanced image
*
Composition of the Photograph
The bellbird is placed on the branch with an excellent balance
of lines and angles. The main branch line is echoed by having a
blurred one in the background, which gives scale and some
depth to the image. The bellbird is the right size in the image,
big enough to view the details and not confined within the
image frame. The appealing bird's eyes hold as well hold some
visual weight too. Angling the bird in the other way would
result in a less attractive and not balanced well enough because
it is symmetrical. The combination of angles, lines, placing
position, and scale have helped in the photograph. To make

better photographs, I will consider utilizing the creativity of
Depth of Field to balance the subject image against the soft
ground, letting it be more prominent and have a strong vocal
element. I will attempt to use negative space as it provides a
calming balance (Dasgupta, 2019). In a photograph, there is no
one single right approach to do it, but there are several
available strategies of bettering it, and sometimes it calls for
continuous trial. I will keep trying different ways of doing the
photograph.
Reference
Dasgupta, D., Das, K., & Singh, R. (2019). Rehabilitation of an
ocular defect with infraorbital implant and custom-made
prosthesis using digital photography and gridded spectacle. The
Journal of Indian Prosthodontic Society, 19(3), 266.
] Photograph of a Road Sign-Maria PribeA photo of visible
warning road sign place on the side of a road between two big
trees and adjacent the perimeter wall.
ARTS 2001C: Week 3- Assignment X

Graphic Elements-Maria PribeThe line is firm and very vital
and influential without which there can be no shape which
brings form that leads to the texture which determines the
pattern. Lines are important tools and when used well directs
the viewer’s eyes on the point of interest in a photo. Have used
the horizontal lines in the photo to bring a feeling of
restfulness, fixedness and stability. Layers of many horizontal
lines create rhythm, and drama and are the interest of the photo.
The lines may involve horizons, street sides and many things
expanding horizontally.The shape is very important as the
principle element of identification. It is well defined when the
subject is backlit or front-lit. To have a successfully identifiable
shape; there is a need to have a strong contrast with the
environments so as to be detached from what is about it as have
used in the photo (Dasgupta,2019). The form is a three-
dimensional shape mainly accentuated with side lighting as it
cast soft discerning shadows and variation between the shadow
and light provides excellent illustration and increases
understanding of the image meaning and massage.Elements are
the primary and basic visual components of the composition.
Understanding every element and how it affects photography is
very important and am looking forward to understanding the
breaking pattern to better my work.
ReferenceDasgupta, D., Das, K., & Singh, R. (2019).
Rehabilitation of an ocular defect with intraorbital implant and
custom-made prosthesis using digital photography and gridded
spectacle. The Journal of Indian Prosthodontic Society, 19(3),
266.

A Photograph of train arriving at the station with man Standing
–Maria Pribe
A photograph of a train arriving at a railway station with a man
standing adjacent the moving train.
*
–Maria Pribe
Blurring TechniqueOne of the most creative and practical
techniques to show motion is to let the subject in motion
become blurred over a long exposure period. This strategy is
very effective when shooting a blurred object that contrasts with
the sharp or recognizable environment, like the image of a
speed train with a silhouetted person in the foreground who is
stationary. The shutter speed selected depends on the speed of
the subject, and the image blur’s amount wanted to achieve. In
this photo of a train arriving at a station, a shutter speed of 1/15
second is suitable for considerable blurring.An even speedy
subject, such speeding sports car, may blur at a higher shutter
speed of around 1/125 second. Contrary, you can capture a
silky, smooth waterfall at a shutter speed of 1 second and
above. A low ISO setting of 100 to 200, can be used when
blurred motion is to be captured (Visser,Woodget, Skellern,
Forsey, Warburton, & Johnson, 2019). When shooting in bright

sunlight and experience some difficulties in attaining long
exposures, neutral-density or polarizing filters can be used; it
may cut down on the light getting into the sensor of a camera.In
future am planning to employ other techniques like panning, one
of the creative way to put the sense of motion when taking a
photo of a subject in motion. The techniques require one to
follow an object with a camera over a long period of exposure.
–Maria Pribe
Reference
Visser, F., Woodget, A., Skellern, A., Forsey, J., Warburton, J.,
& Johnson, R. (2019). An evaluation of a low-cost pole aerial
photography (PAP) and structure from motion (SfM) approach
for topographic surveying of small rivers. International Journal
of Remote Sensing, 40(24), 9321-9351.

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