The Cognitive Behavioral Workbook for Anxiety by William J. Knaus

Author:William J. Knaus
Language: eng
Format: epub, mobi
ISBN: 9781608820634
Publisher: New Harbinger Publications, Inc.

Pairing Relaxation with Uncomfortable Imagery

As part of a graduated exposure, you can look at various images of feared objects. Say you are afraid of snakes. Before encountering a live snake, you might look at images of harmless snakes. You could adapt your card-sort method to include images of feared objects on index cards. As with any graduated exposure, you would start with viewing the least-fear-provoking images and work your way up to viewing the most-feared images.

To lower your anxiety, you can pair a relaxation technique with viewing images of feared objects. If you use the Jacobson relaxation method, first assure yourself that you can deeply relax yourself before visualizing situations presented through the card-sort method. Partial relaxation can void the exposure plan.

As an extension to the pairing of muscle relaxation with fear images, you can add this action step. Here is the process:

Put yourself into a state of deep relaxation.

Pair relaxation with the image on the card you are working on from your card-sort list. When you feel relaxed with this pair, add a third step.

Relax yourself and then expose yourself to the condition described on the card.

Following a successful relaxation-exposure experience, move to the next step in this relaxation-­imagery-action process.

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