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The F+A=N Model - This sites basic
equation
Before you start trying to change your unwanted
repetitive behaviors, it is important that you understand something
about them.
This web site works from the practical assumption
that changing your unwanted behaviors will be most easily accomplished
by focusing on the role of feelings in influencing what you do
and don't do. ("Feelings" are basically the same as "Emotions" or
"Moods"). Working from research, Addiction
Alternatives believes that viewing your feelings as the "Corner Stone"
to change, gives you the best chance of integrating an enormous amount
of information.
THE F+A=N MODEL
of Changing your Behavior
At Addiction Alternatives, we use an equation called
the "F-A-N Model" to sum up the way feelings followed by
actions (actions in this formula are considered either to be
specific behaviors or changes in thinking) combine -- leading to new
feelings that drive or push behavior in a positive or negative
direction:
F (feelings) + A (actions) = N (new feelings)
If the new feeling resulting from combined
feelings and actions is experienced as positive, the action is likely to
be repeated and ultimately "habituated" (to learn more on habituation --
click here). This habituated action can
eventually become an unwanted repetitive behavior, addiction, bad habit
or a positive life-promoting activity (a so-called "good habit"). If the
new feeling is experienced as negative, the action is not as
likely to be repeated.
Consider some examples. Let's say you are feeling
very happy about getting a raise in your salary, and your action is to
go to the store to buy yourself an expensive outfit. If this gives you
new feelings of contentment and reward, then your action - buying
something when you feel happy - is likely to be repeated and perhaps
"habituated." But if your new feeling is one of guilt for having spent
money frivolously, you are less likely to do it again.
Another example would be the act of turning to
alcohol or a drug whenever you feel sad or anxious. If you wind up with
a new feeling that's better than the old one of anxiety or
depression - say, a feeling of elation or relief - then you'll likely
repeat the action of using the substance again. Or if you drink every
Friday night because you feel happy that your stressful work week is
over - and that gives you a new feeling of relaxation, then it's likely
that you'll drink in the future when you feel stressed out.
F (feelings) + A (actions) = N (new feelings)
^ ^
^ ^
^ ^ And below are the forces that influence your feelings at any
particular moment in time:
Thinking
Environment
Physical
Health
Behavior
Neurological functioning
Genetic propensities
But before we move on, we must also understand a
little bit of why we feel the way we feel and any particular moment.
Each of these phenomenological area's create a power impact on our
feelings. Some are easier to change, some fluctuate a lot and some are
fundamental to the person as a whole.
In summary, what we're saying is that feelings
underlay actions. Accordingly, all behavior is basically the
result of the anticipated conscious or unconscious emotional "payoff",
which you receive or received in the past, for behaving or thinking in a
particular way. New F+A=N
worksheet - Do one now!
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Motivation to act thus arises from the conscious or
unconscious desire to move toward a good feeling or away from a bad
feeling. And we tend to repeat (i.e. make a habit of) actions which
predictably bring about positive payoffs. Therefore, actions that bring
about desired new feelings will tend to be repeated while those that
result in undesirable new feelings are not likely to become habitual.
Mind/Body &
Change Triangle
It's important to understand "The Mind/Body & Change
Triangle" which is a model for understanding why we do what we do and
how we can bring about change. The three points of "Mind/Body & Change
Triangle" -- feelings, behavior and thinking -- are interdependent: if
we change our feelings, our behavior and thinking will change. Likewise,
if we change our thinking, our feelings and behavior will change.
For example, if you are anxious (feelings) before
making a speech, you will think that it will be difficult and awful if
they don't like it, indeed, you may not do a good job of it (behavior).
However, if you find a way to change either your feelings, your thinking
or your behavior regarding public speaking, the other two "points on the
triangle" will change as well. So, if you find a way to do a good job
speaking publicly (behavior) --say, by practicing a lot and using slides
to illustrate your points more clearly-- then the next time you have to
make a speech you will not be so nervous (feeling) nor will you dread
doing it as much (thinking). Or you could change your thinking (tell
yourself that it won't be as awful), you won't feel so nervous (feeling)
and you will probably do a good job (behavior).
The "Mind/Body & Change Triangle" is the most
fundamental way to understand why we do the things we do and how to
change your behavior.
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The Pyramid of
Change
The "Pyramid of Change" is a more advanced
explanation for understanding why we do what we do and how we can
bring about change. Feelings, at the apex of pyramid, are influenced by
each of the interdependent four corners of the pyramid: thinking, social
environment, behavior and neurochemistry. The pyramid can help you
understand how repetitive behaviors, such as alcohol or drug abuse, are
methods of coping with feelings that have gone away. But it also helps
illustrate how you can change your feelings by altering any one of the
four corners.
Let's say you have trouble relaxing and the "feeling"
at the apex of the triangle is one of being "Tense." You could change
that feeling to one of "relaxation" by drinking which will change your
"neurochemistry" or you could change the feeling of tension to one of
relaxation in more productive ways by changing any one of the other
corners of the pyramid, as follows:
-
Behavior -- go for a walk, a bicycle ride or
assertively confront that which is making you tense
-
Social Environment -- talk about what's causing the
tension with a supportive person or go to an amusement park
-
Thinking -- Identify what is making you tense and
calmly and rationally rethink if it will be as bad or awful as you
expected
Note: You can not change feelings directly
only indirectly [i.e.: You can't just tell yourself to be happy (a
feeling) but you can get up (a behavior) and go to the movies
(change your social environment) and watch a funny movie (thinking),
eat popcorn and candy (neurochemistry) which all together might change
your feelings or mood.
As you explore the
"Toolbox" part of this website further, understand that the tools we
discuss are designed to intervene at any one of the corners of this
pyramid. However, every time you affect one of the corners of the
pyramid, you also affect the other four corners of the pyramid as well
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The Stages of Change -
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