Psychology Project

Aaron urbinapsych-101-23

Behavior Modification Presentation

I had a fear of pitch darkness, which caused anxiety and discomfort in low-light situations. This fear interfered with activities such as watching scary movies, going out with friends, moving around my home at night, and sleeping without lights on.

The Dark

What fear did i choose ?

Be able to comfortably sleep in pitch darkness and engage in low-light situations without experiencing overwhelming fear

Desired Outcome

Reduce the anxiety associated with pitch darkness through gradual exposure and relaxation techniques.

Objective

Goal of the project

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Sleep with the lights off

Sit in a dimly lit room

Spend time in a dark room with a friend

Sit alone in a dark room for a few minutes

Use a flashlight in a dark area

Watch videos of people in dark spaces

Look at pictures of dark rooms

Steps of the Hierarchy

plan

- Deep Breathing- Meditation- Visualization of happy places- Calm Music

Incorporating Relaxation Techniques

Relaxation Techniques

In the third stage, my siblings and I turned off all the lights in the house and played a game of hide and seek. I used my flashlight on the lowest setting to walk the dark. During this, I relied on one of my coping mechanism,deep breathing and turning the situation into a game also helped me manage and cope more easily.

03 Use a flashlight in a dark area

In the second stage, I decided to watch videos of YouTubers exploring abandoned and haunted places. While I didn't feel as scared, the videos still kept me on edge. Despite that, I managed to get through them.

02 Watch videos of people in dark spaces

The first stage wasn't too bad, although the photos did make me feel a bit uneasy. Gradually, I began feeling less uncomfortable with images and felt ready

01 Look at pictures of dark rooms

Stages 1-3

Sitting alone in the dark room was initially overwhelming and triggered a lot of anxiety. I focused on my breathing and visualized calming scenes, like walking along the beach. With consistent practice, I gradually became able to sit in complete darkness without panicking, building trust in my ability to stay calm.

06 Sit Alone in a dark room

During this challenge, I focused on the sense of companionship for reassurance and relied on calming music and deep breathing. The presence of my brother helped ease my anxiety and provided comfort.

05 Spend time in a dark room w a friend

I set a timer to stay in the dim light for short periods and gradually increased the duration over time. To manage my anxiety, I relied on deep breathing and soothing music as my primary coping mechanisms.

04 Sit in a dimly lit room

Stages 1-3

Sleeping in total darkness was the most intimidating challenge of all. I began by trying to fall asleep with just a small amount of light, focusing on staying calm. Once I felt more at ease, I turned off all the lights, played calming music, and focused on my breathing while imagining happy scenes. I even borrowed my sister's candle for extra comfort. Over time, I was able to sleep in complete darkness without feeling overwhelmed by fear.