Behavior Therapy ch. 9

Behavior Therapy

A therapy that focuses on changing behavior using learning techniques

B. F. Skinner

Psychologist who believed behavior is shaped by the environment

Albert Bandura

Psychologist who showed we learn by observing others (modeling)

Classical Conditioning

Learning by pairing two things together to create a response

Operant Conditioning

Learning based on rewards or punishments after behavior

Social Learning Theory

Learning by watching others and copying behavior

Cognitive Behavior Therapy (CBT)

Idea that thoughts affect feelings and behaviors

Behavior is Learned

Behavior comes from experiences and environment

Focus on Present

Looks at current problems, not the past

Observable Behavior

Focus on actions you can see and measure

Action-Oriented

Clients actively work to change behavior

Therapist Role

Acts as a teacher or coach

Self-Monitoring

Tracking your own behavior

Functional Assessment

Finding what causes and keeps a behavior going

A-B-C Model

Antecedent, Behavior, Consequence

Antecedent

What happens before a behavior

Behavior

The action itself

Consequence

What happens after the behavior

Clear Goals

Goals must be specific and agreed on

Increase Positive Behavior

Build better habits

Increase Choice

Help clients gain control over actions

Positive Reinforcement

Adding a reward to increase behavior

Negative Reinforcement

Removing something unpleasant to increase behavior

Punishment

Adding or removing something to decrease behavior

Extinction

Stopping behavior by removing rewards

Progressive Muscle Relaxation

Tensing and relaxing muscles to reduce stress

Systematic Desensitization

Slowly facing fears while relaxed

Anxiety Hierarchy

List of fears from least to most scary

Exposure Therapy

Facing fears to reduce anxiety

In Vivo Exposure

Facing fears in real life

Flooding — Facing a fear all at once for a long time

EMDR

Uses eye movements to help process trauma

Social Skills Training

Learning how to interact better with others

Modeling

Learning by watching others

Behavior Rehearsal

Practicing behaviors before real situations

Feedback

Getting advice to improve behavior

Self-Management

Controlling your own behavior

Goal Setting

Choosing behaviors to change

Behavior Plan

Steps to reach a goal

Dialectical Behavior Therapy (DBT)

Teaches mindfulness and emotion control skills

Mindfulness

Being aware of the present moment

Emotional Regulation

Managing emotions

Distress Tolerance

Handling stress without making it worse

Acceptance and Commitment Therapy (ACT)

Accepting thoughts and focusing on values

Psychological Flexibility

Ability to adapt and handle challenges

Evidence-Based

Supported by research

Clear and Structured

Easy to follow and measure progress

Short-Term

Often works faster than other therapies

Ignores Emotions Sometimes

Focuses more on behavior than feelings

Less Insight

Does not explore deep causes of problems

Can Feel Mechanical

May feel too structured or strict