anxiety reduction Flashcards
components of anxiety problems
conditioned stimuli elicit anxiety through respondent conditioning
avoidance/escape behaviors elicited by anxiety
operant conditioning reinforces avoidance/escape behavior
progressive muscle relaxation
tense for 5-7 seconds, relax for 30-60 seconds
tense for 5-7 seconds, relax for 30-60 seconds
progressive muscle relaxation
diaphragmatic breathing
Breath deeply in a slow, rhythmic fashion using muscles of the diaphragm
Breath deeply in a slow, rhythmic fashion using muscles of the diaphragm
diaphragmatic breathing
systematic desensitization
practice relaxation while imagining scenes of fear-producing stimulus
steps:
1) learn relaxation skills
2) develop hierarchy of fear-producing stimuli
3) practice relaxation skills while going through scenes from the hierarchy
practice relaxation while imagining scenes of fear-producing stimulus
systematic desensitization
fear hierarchy
build a list of least to most feared situations to confront
10-20 items
build a list of least to most feared situations to confront
fear hierarchy
What are the possible downsides with systematic desensitization?
Assumes that reciprocal inhibition is possible and needed
Teaches an ineffective rule: “I need to feel relaxed in order to be okay in X situation”
exposure
Systematically and gradually exposed to feared situations/contexts for sufficient periods of time for new learning to occur
Systematically and gradually exposed to feared situations/contexts for sufficient periods of time for new learning to occur
exposure
Exposure and response prevention
Exposure while preventing escape/avoidance behav
Exposure while preventing escape/avoidance behav
Exposure and response prevention
Flooding
Exposure to feared stimulus at full intensity for prolonged period
