Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast

00:06:01 Four Steps to Letting Your Inner Sage Take Charge

00:12:54 Systematic Desensitization

00:19:06 Pick a Relaxation Technique

00:23:18 Construct Your Ladder

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• “Coping ahead” is a DBT technique that lets us mentally rehearse and prepare for a challenging future event so we can cope better. We identify the potentially triggering situation, identify our skills and resources, then visualize and rehearse ourselves coping calmly, relaxing while we let our inner sage direct us.

• Systematic desensitization therapy is used to treat things like anxiety, phobias, OCD, and PTSD. By pairing graded exposure with relaxation techniques, old conditioning and associations are broken and new ones formed.

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