Other Behavioural Techniques
Behavioural psychotherapists also use a variety of other treatment techniques such as coping self statements (learning to say things to yourself that reduce anxiety), reinforcement (praising yourself or getting others to recognise your achievements) , problem solving (learning how to systematically identify problems, come up with solutions and putting those solutions into practice), relaxation training (learning how to progressively learn to relax), breathing exercises (learning how to breath in a way that calms your down) and some may even use hypnosis or meditation.
Steps in Behavioural Therapy
The first step is to recognise your own avoidance patterns or behaviours that are unhelpful whenever you feel anxious. Your therapist will help you with this and keeping a diary also often helps. It is also important to identify what are referred to as safety behaviours. These are subtle forms of avoidance. They are best though of as avoidance within a situation. Some common examples are:
- Leaning against something if you think that you are going to collapse or faint.
- Sitting deliberately on the end of a row at the cinema (In order to get out quickly if you feel anxious).
- Avoiding eye contact in social situations.
