Or just 1 to 3. The degree of preciseness is up to you. Now there's a choice to make: one way of applying flooding is to skip all the lower anxiety situations and to start with the maximal terrifying things right away. This is often called massive confrontation. The alternative would be graduated confrontation. In this you begin with a situation of low or medium difficulty, and step by step climb up the anxiety hierarchy. The main advantage of massive confrontation is the speed of progression. By going for the ultimate horror directly, the therapeutic effect afterwards often transfers to minor difficult situations as well. You, as a fan, feed the band with positive energy, and in turn the band feeds you. Fans who give energy get a better show. During a podcast interview with Niyi Sobo, a former running back for the New Orleans Saints, he told me, In my first game, I remember I started against the 49ers. I caught my first pass, and I ran and got tackled by this guy. And then I heard the whole stadium just erupt. It was like an eight or nine yard catch. And it was in that moment, that I was like, shoot, I almost forgot I was playing pro ball. I then asked, How important are the fans? He said, Fans are the positive reinforcement. The environment is very important. Summarize how our cultural worldviews influence us in ways we may take for granted. Like other animals, humans learn by experiencing associations between stimuli (classical conditioning), such as the bell and the food for Pavlov's dogs (Pavlov, 1927).

If every time we see Tim, we have a good time, our association of Tim with good feelings may lead us to develop a positive attitude toward Tim and seek out his company. We also learn to repeat behaviors that in the past have been followed by favorable outcomes and avoid behaviors that have had unfavorable outcomes (operant conditioning). If every time we tell a joke, our friends praise us, we will become more likely to tell additional jokes. In addition to these forms of learning, we humans also learn a great deal by getting information from others and from observing others and imitating their behaviors. Social Learning Theory An old expression captures the basic idea of social learning: Monkey see, monkey do. Plenty of animals besides monkeys learn this way. Birds learn songs from other birds. The height phobic who dares a parachute drop will afterwards often be less afraid of standing on a little ladder. Another advantage: similar to entering a pool with ice cold water, a daring plunge may lessen the total amount of suffering, compared to a slow toe-by-toe-approximation. The main advantage of the graduated approach is the less high barrier to even start doing exercises. Let's face it: if your psychotherapist would ask you to choose freely between massive and graduated, what would probably be your choice? Now it's time to begin with the exercises. Depending on the personal fears, this could literally be anything: traveling in the overcrowded subway during rush hour, performing the song Pokerface from Lady Gaga in the public, or simply rolling around on your bed wearing outdoor-clothes. The latter seems pretty normal to you and not scary at all? Then you apparently don't suffer from an obsessive-compulsive disorder with a massive fear of contamination with microorganisms or other stuff. Because in this case, the bed-exercise would provoke as much anxiety as bungee jumping would do to the one fearing heights. Facing fear is always a very personal challenge. On some days you'll be a fan, and on other days you'll feel the love from your fans. I try to enter each new relationship asking, What would it look like to be their biggest fan?

Kevin Kelly wrote a popular essay entitled 1,000 True Fans. The concept was for anyone making things, or making things happen. He explains, To make a living as a craftsperson, photographer, musician, designer, author, animator, app maker, entrepreneur, or inventor you need only thousands of true fans. What would change in your world if you had 1,000 true fans? How can you first treat others like rockstars and be their #1 fan? Just remember that, to have fans, you must be one. You step up for others and add value, and they'll likely do the same. If you want fans in your front row, make sure to show up for them first. Untrained dogs learn faster if they are taught behaviors alongside dogs who are already trained (Adler & Adler, 1977). Even octopi are faster at learning how to open a jar to get food if they first had an opportunity to observe another octopus do it (Fiorito & Scotto, 1992). However, we humans are probably the species most reliant on social learning. The renowned teacher of psychology Henry Gleitman put it this way: Social learning The capacity to learn from observing others. They do not have to invent spoken language or the alphabet; Other people show them. From driving a car and hitting a tennis ball to eating sushi or doing the tango, we learn largely from watching others model those behaviors. In fact, we saw in article 4 that certain neurons, called mirror neurons, are activated both when one does an action oneself and when one simply observes another person perform that action (Uddin et al. OCD level-10-confrontation: first visiting the most disgusting public toilet in the city, afterwards jumping right into the cozy bed at home - with all the clothes still on, of course. Confrontation therapy - HINT A

Don't resist the rise of anxiety. Focus your attention completely on what's happening around you at the moment. Don't allow your thoughts to drift away, because this is an avoidance mechanism of the mind. And now continue doing this until it gets terribly boring. Confrontation therapy - HINT B The best moment for stopping the exercise is when the anxiety has noticeably weakened down. Judge it by the intensity of the symptoms, such as body tension, heart rate, shaking, etc Don't lie to yourself by falsely proclaiming that all fear has disappeared, just to exit the confrontation as quickly as possible. Cancelling it with an honest: I can't do this today and continuing on another day is the better option. Aside from simply being the right thing to do, I also know that when I stand, cheer, and show appreciation and respect, I'll get a better performance. Everyone wins. THE BUSINESS OF MOMENT MAKING One of the best moment makers I know is my friend John Ruhlin, the author of the article Giftology. John is a master of relationship building. He has an uncanny ability to make people feel like rockstars. He takes a bold approach to building front row relationships in his life and business. Here is one of my favorite examples. John had identified Cameron Herold as someone he wanted to connect with. Cameron had built two $100 million dollar companies, including 1-800-GOTJUNK? As the neuroscientist Marco Iacoboni notes, When you see me perform an action--such as picking up a baseball--you automatically simulate the action in your own brain (Blakeslee, 2006). Albert Bandura (1965) developed social learning theory and an associated research program to better understand factors that affect how people are influenced by observing others.

In Bandura's seminal studies (Bandura et al. Children readily imitated this behavior (see FIGURE 7. But observing and learning a behavior doesn't necessarily mean we will imitate it. According to social learning theory, we can either be encouraged to engage or discouraged from engaging in both new and known behaviors, depending on whether the actions we observe lead to positive or negative consequences. Thus, children were more likely to imitate the Bobo doll-bashing model if the model was rewarded for the actions (eg, supplied with a soda and candy) but were less likely to do so if the model was punished for the actions (eg, a second adult spanked the aggressive model with a rolled-up magazine) (Bandura, 1965). Learning is also influenced by our sensitivity to social cues and motivations. For example, imitation was also more likely when the model seemed likable and similar to the children. Finally, social learning is more likely if the behavior observed is consistent with the motivational state of the observer. The key to a successful confrontation exercise is enduring the fear until the habituation effect sets in. Before beginning a behavioral therapy in Germany, patients usually have to have their health checked by a doctor. This is to make sure that there's no risk in doing intense things like flooding. In case of a serious heart disease, for example, massive confrontation would usually be replaced by a less stressful psychotherapeutic approach. Another important preparation is the discussion of all the catastrophic ideas. When people fear a situation or object, they usually assume some kind of harm that could happen to them - ranging from a loss in social status up to a horrible death. The therapist and the patient take their time to discuss if those ideas are realistic or not. If this discussion ends in the agreement that flooding is just a psychological battle against the own automatic anxiety reaction, then all you need is a date for starting the exercises. In the year 2020, more than 50 years after the first patients were flooded with their fear, exposure therapy is still regarded as one of the most effective approaches in the treatment of anxiety disorders. Its application is officially recommended by the German Association of the Scientific Medical Societies (AWMF) [8], as well as corresponding institutions in other countries. These days, he's a business coach to some of the world's most prominent CEOs. In a brief conversation, John learned that Cameron was a fan of Brooks Brothers, a high-end men's clothing store.