““ Behavior Rehearsal So far, we have used imagery to place ourselves in ideal relaxed settings. But mental imagery is also a valuable component in behavior rehearsal—picturing yourself succeeding at a stressful task. For example, a basketball player can imagine shooting the ball into the basket as a way of improving his or her performance. A golfer envisions putting the ball right into the hole as a means of practice. Both are relying on imagery to improve their games. When should you use imagery? In gearing up for public speaking class, Alan used imagery quite effectively—putting himself in front of a group, giving his speech successfully—just after doing the relaxation exercise we just went through, because the mind and body are more receptive to imagery in a relaxed state. I myself use imagery in preparing to give a speech—I find it useful to picture myself giving the speech, and to imagine the reaction of the audience. Again, practice makes perfect, and mental imagery offers an opportunity for a mental dress rehearsal of the situation you wish to confront. To add behavior rehearsal into your daily relaxation ritual, try the following: When you get close to the end of the relaxation exercise, when you know you are relaxed—right when you close your eyes—picture yourself in a group situation that so far has not been a success for you. Choose a scenario in which you would like to have success that does seem possible in the long term, such as a date, a work or school assignment, and so on. Walk into the room. Envision yourself as relaxed as you are now. You are in control. Your muscles are soft and loose, your face is relaxed, maybe even smiling. Your hands are warm and dry. Your breathing is even. If you get nervous as the scenario continues, pause to refocus your breathing and put your muscles at ease, pulling them back into a relaxed state. Experiment with behavior rehearsal as often as you like—this is a new skill, and there is no substitute for practice.””
