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Behavioral Activation & Exposure Lesson 6 of 10
Mentally rehearse a planned task using realistic sensory details. Picture how you will respond to difficult feelings, then reflect on the rehearsal and real-world attempt.
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.
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.
Take three slow in- and out-breaths; relax your shoulders.
Tip: Calms baseline arousal and primes attention.
Close your eyes and picture the environment: sights, sounds, posture, temperature, smell.
Example: See boardroom lights, feel laptop edge, hear colleagues’ chatter.
Tip: Include details that help you describe the scene clearly.
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.
Notice any anxiety spike. Imagine using a coping skill (e.g., slow breath, STOPP).
Example: Small heart-pound → breath 4-6-8.
Tip: Note which coping response you imagined using.
Picture the moment after: relief, encouragement, completion.
Example: Colleagues nod, manager thanks you, relief in chest.
Tip: Reinforces reward prediction to increase follow-through.
Record 0–100 distress before and after the preview.
Example: Pre 45 → Post 25.
Tip: Discuss readiness for an in-person step with your therapist rather than using a distress percentage alone.
Begin the real task within 10 minutes of the rehearsal.
Example: Walk to boardroom.
Tip: Acting quickly prevents mental backtracking.
0/10 lessons completed
Next up: Opposite Action Day
Momentum often starts with simple actions, like using the Five-Minute Starter or mapping out a routine in the Activity Schedule. When tasks or fears feel too big, tools like the Graded Task List and Exposure Hierarchy help break them down into steps. Once the plan is in place, the next challenge is getting your mind ready to face the harder rungs.
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.
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?
Not quite. While the process is similar, this version is designed to help you mentally rehearse non-trauma situations like social anxiety, avoidance, or phobias. Trauma-focused imaginal exposure involves revisiting distressing memories in detail and should only be done with a trained therapist.
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.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Pencil in one mastery & one pleasure task per day.
Make a manageable start on a task by trying it for five minutes, then deciding what to do next.
Score each activity 0-10 to find mood boosters.
Break big chores into 10-min bites; tick off live.
Organize feared or avoided situations from easier to harder to help plan gradual practice.
Visualize success on Step 1 of hierarchy.
Do the behavioral opposite of an avoidance urge.
Break a goal into small, observable steps and acknowledge progress as you practice.
Link each completed task to a small incentive.
Rehearse (thought + action) for a known trigger tomorrow.
Imaginal Exposure
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