Once this process of desensitization can be accomplished in the office, you begin anew, but now with actual situations--first with those low on your hierarchy and then working your way toward situations that used to cause you high anxiety. Frequently, behavior therapists will accompany their clients outside the office, helping them to remain relaxed--e.g., while riding elevators, in crowds, even sometimes on airline flights if fear of flying is the problem. BEHAVIOR MODIFICATION The central idea behind behavior modification is that undesirable habits of behavior will gradually be eliminated if, consistently, they are not rewarded or even are punished. Conversely, desirable habits are encouraged when they consistently are reinforced or rewarded. Therapists who use behavior modification techniques may recommend both punishments and rewards to clients. If you are a chronic smoker or overeater, for example, you may be given a small device with which to shock yourself moderately each time you reach for a cigarette or a second helping. Or, you may be asked to deposit $100 with the therapist, and a certain amount will be donated to your most disliked political group each time you go astray. Rewards, on the other hand, include material rewards that clients may promise themselves once a habit is successfully under control for a certain length of time. Most therapists {178} encourage you eventually to substitute inner satisfactions: pride in your slim appearance or improved health, strengthened self-confidence, growth of sexual satisfaction, and, most importantly, a developing sense of self-respect as you learn to gain control over anxiety, frustration, or dissatisfaction. Behavior therapists also use _distraction_ techniques. They encourage you to do things that are incompatible with the problem you wish to resolve. Bicycling or lovemaking may prove to be good antidotes for some individuals who overeat. Hiking or jogging, or physical reassurance, massage, or relaxing baths may lessen anxiety. Laughter releases tensions and offers its own special kind of encouragement and healthier perspective.