01 Behaviors Chapter 6
02 Distracting Behaviors Incompatible Behaviors 1 1
03 Examples of Incompatible Responses to Anxiety: Social anxiety: observe/record info (job, hobbies) about the people at the event Test anxiety: visualize success Situational anxiety: man had phobia about cemetery so he thought of sexual activity with his wife when driving by it Free-floating anxiety: exercise Claustrophobia: practice kung fu in a closet Fear of animals: listen to music in the presence of animal (or any anxiety) Rational restructuring 2 2
Meditation Benefits of Meditation
Meditation Integrative Breathing Muscle Relaxation Guided Imagery Yoga Mindfulness
05 Imagined Rehearsal 4 4
Overt Modeling Imagined Modeling
07 6 6
Self-Change Project: Step 6 Be sure to include the following: Make a list of behaviors (5 minimum) that are relevant to your goal -Examine your observations on your recording system to identify behaviors Write a plan for how you will develop new behaviors -include the following techniques in your plan: *distracting & incompatible behaviors *imagined rehearsal &/or modeling *shaping *relaxation (must include 1 week of observations using a recording system of your choice) -minimum 15 minutes per day