Chapter 6 Johana

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Chapter 6 Summary Substituting behavior with an incompatible behavior like relaxation is more effective than suppressing them. It is also important to avoid distractions, sexual arousal, martial arts, exercise, rational restructuring, and meditation, which are incompatible behaviors with anxiety. You can practice and prepare for real life situations by imagining behaviors. You can also modify behavior by shaping, which involves gradually changing your behavior over time. Learning Objectives What is the best approach to ridding yourself of an unwanted behavior? - The best way to approach an unwanted behavior is by substituting new behaviors so when your developing the new behaviors they can automatically suppress the unwanted ones. What is an incompatible response? - An incompatible response is a behavior that prevents the occurrence of another behavior. What is the tactic of distraction? -A tactic of distraction is when your concentrated on one certain object or activity. What is the tactic of distancing? -A tactic of distancing is when you remove yourself or someone else for the situation. Also means to control your emotion. What is rumination? - Rumination is when your dwelling on negative feelings and you just can’t move forward without having those negatives thoughts and feelings. Explain how to use distancing to overcome rumination. - The way to use distancing to overcome rumination is by self-distancing to see yourself in a third person. What are some activities that are incompatible with anxiety? - Some activities that are incompatible with anxiety are simple attention, concentrating attention, sexual arousal, and exercise. How would you use them in a self-change program? - The way I would use them in a self-change program is by replacing the undesired behavior with desired behavior that can have less problems and anxiety. How do you meditate? - The way I meditate is by siting in a comfortable chair in a quiet room where no one will interrupt me and just listening to relaxing music and taking deep breathes. Explain how to use reappraisal and rational restructuring to turn hot thoughts into cool ones. - Self-defeating statements can often cause stress reactions which are anxiety and anger. To avoid those reactions replace them with effective coping statements. What are the different types of “relaxation”?

- The different type of relaxations are integrative breathing and deep muscular tension. Describe the tension-release method of relaxation. - Deep muscular relaxation is one the best ways to release tension. With time you will start learning the first signs of tension so you can be ready whenever you have to deal with it in a real- life situation. Where do you practice relaxation? - You are able to practice relaxation wherever and whenever. When should you practice? - You can practice during an activity or imaging a time where you felt a lot of tension. How is relaxation used as an incompatible response? - It’s a substituted response for anxiety. How is it combined with self-instructions? - If you combine relaxation with correcting of self-defeating thoughts. What are common problems in mastering relaxation? - The common problems in mastering relaxation is by not practicing it. The more you practice the better you will get. Explain if… then implementation plans. - If… then attach problematic antecedents to specific new behaviors, which interrupts the chain and it can lead to depression, tantrums, and self-criticism. What is the fundamental way to master a behavior? - The way to master a behavior is by practicing again and again. Explain imagined rehearsal. - Imagined rehearsal is to provide rehearsal that emphasize certain features of a behavior or situation. How are imagined rehearsal and relaxation combined? - They are combined by imaging yourself calm and relaxed in different situations, and you carry out the imagined rehearsal while actually being in a state of deep muscular relaxation. How does one use models in developing new behaviors? - The observation of expert models increase self-confidence, self-efficacy, and starting a self- improvement plan. Explain imagined modeling. What are the recommended procedures? - Imagined modeling is imaging yourself as someone else. The procedures are similar in age and gender, different models in each situation, same difficulties as you, and being reinforced for successful coping. What is the value of practice in the real world? - The value of practicing in the real world is that the change can be long lasting. Explain the general procedure for shaping. - The first thing you need to do is to start with the behaviors that is close to your eventual goal. Keep practicing until you can go to the next step. What are the rules for shaping? - The rules for shaping are to never begin too low, and the steps can never be too small.

How can relaxation be combined with shaping? - Relaxation plans require successive approximations. You first need to rehearse in imagination, rehearse in actual behavior but in private, rehearse in front of someone you trust, and then rehearse in an actual goal situation. What are some common problems in shaping? - Some of the common problems in shaping is encountering plateaus, losing willpower, and not knowing where to start.

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