BA6: Imaginal Preview
Virtual Coach
Work step-by-step through the Behavioral Activation & Exposure exercise with the virtual coach.
Introduction
Once your Exposure Hierarchy (BA5) is mapped, the next step is to pre-play tough rungs in your mind before you face them for real. Guided sports imagery and PTSD research both show that mentally running through a feared or demanding situation—**sensory-rich and step-by-step—**cuts physiological arousal and boosts performance when the event actually happens.
Instructions
Goal: Run one 3–5 minute preview immediately before each in-vivo exposure or graded-task rung this month.
Preparation: Quiet spot, phone timer, worksheet or notes app.
Step 1: Select Target
Pick the next rung on your Exposure Hierarchy or Graded Task List.
Example: “Stand up and present project update.”
Tip: Keep focus on one scene to strengthen mental rehearsal.
Step 2: Ground & Breathe (30 sec)
Take three slow in- and out-breaths; relax your shoulders.
Tip: Calms baseline arousal and primes attention.
Step 3: Cue All Five Senses (30 sec)
Close your eyes and picture the environment: sights, sounds, posture, temperature, smell.
Example: See boardroom lights, feel laptop edge, hear colleagues’ chatter.
Tip: Richer sensory detail = stronger neural priming.
Step 4: Play the Action (2–3 min)
Imagine yourself performing the task realistically—minor stumbles okay, goal achieved.
Example: Speak first sentence clearly, glance at notes, steady voice through last slide.
Tip: Use first-person view for better emotional learning.
Step 5: Ride the Feeling (30 sec)
Notice any anxiety spike. Imagine using a coping skill (e.g., slow breath, STOPP).
Example: Small heart-pound → breath 4-6-8.
Tip: Rewires anxiety + action into regulated response.
Step 6: Visualise Positive Aftermath (30 sec)
Picture the moment after—relief, encouragement, completion.
Example: Colleagues nod, manager thanks you, relief in chest.
Tip: Reinforces reward prediction to increase follow-through.
Step 7: Open Eyes & Rate SUDS
Record 0–100 distress before and after the preview.
Example: Pre 45 → Post 25.
Tip: ≥ 25% drop signals readiness to go live.
Step 8: Go Do It Live
Begin the real task within 10 minutes of the rehearsal.
Example: Walk to boardroom.
Tip: Acting quickly prevents mental backtracking.
FAQs
What if my preview raises anxiety instead of lowering it?
That’s okay—repeat preview once or twice until SUDS drops at least 10 points, or pair it with Five-Senses Grounding (SM8) to settle your nervous system.
Do I have to imagine perfect success?
Aim for probable success with small, believable glitches (clearing throat, brief pause). Unrealistic perfection backfires.
Is this the same as “imaginal exposure” for trauma?
The principle is similar, but trauma scripts run longer and need therapist support. BA6 is short, future-focused, and self-guided.
Can I audio-record my own script?
Absolutely—hearing your own voice describing confident actions strengthens self-efficacy. Keep the file under 5 minutes for convenience.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
