Behaviour rehearsal

Behaviour rehearsal helps you to prepare for an event that you think will be stressful, before it even happens. Since most young people know ahead of time what situations will cause them stress, preparing for these events helps to reduce that stress. Behaviour rehearsal involves imagining the event before it happens, and then using relaxation methods you’ve learned to help you relax while imagining the event.

Learning how to do a behaviour rehearsal

To learn how to use behaviour rehearsal, let’s work through an example. Imagine that you are going to be trying out for a part in the school play. You would like to play the lead part, and you are worried that you will forget a line. Just thinking about it makes you nervous.

What you need to do is break the situation into parts that you can imagine. In the following example, we can break the situation down into four steps.

Example: Trying out for a part in the school play

Practicing your lines

You know that even when you practice your lines you feel nervous. So, to prepare, set aside some time each day to rehearse the event. Imagine looking into a mirror and saying your lines. Picture yourself succeeding on each line. Don’t forget to relax as you imagine each part.

Taking the bus the day of the rehearsal

You expect to be nervous as the bus approaches the school. You may have butterflies in your stomach or your heart may be pounding fast. Use belly breathing or mini-relaxation to imagine yourself sitting on the bus as you pull up to the school.

Walking to centre stage

Imagine how you will feel as you walk to centre stage. Imagine your heart pounding hard and fast. Imagine how it feels to have your thoughts racing. Now, use belly breathing or mini-relaxation to imagine yourself walking confidently to the centre stage.

Saying your lines

Imagine hearing your voice as you say your lines. Now, relax your body as you imagine saying your lines. Keep practicing until you can say your lines and be relaxed at the same time.

Practice tips

• Imagine everything as clearly as you can.
• While you are imagining each part of the situation, let your body relax.
• Keep picturing the scene and do your relaxation exercises – belly breathing and mini-relaxation.

Think of one situation that you would like to rehearse. Now try breaking it down into three or four steps and practicing it. ​


Welcome to the Taking Charge: Managing JIA Online Program! In this section you will learn what to expect in the program, how to get started and how to set goals to better manage JIA.

JIA stands for juvenile idiopathic arthritis. Find out what causes JIA, the different types of JIA and how it will affect you now and in the future.

Diagnosing JIA may be difficult as joint pain and swelling may be a part of many different illnesses. Diagnosis of JIA typically includes a physical exam, blood tests and imaging studies.

Pain, stiffness, and tiredness or fatigue, are common symptoms of JIA. These symptoms can lead to difficulties with participating in school and sports activities, and enjoying time with your friends. Learn about pain, fatigue, and stiffness, how to manage symptoms and how these symptoms can cause stress.

There are several strategies you can use to help you cope with pain, stress, and sleep problems. These include relaxation, distraction, and managing your thoughts. In this section, learn more about how each of these strategies work.

When you know about your medications, you can talk to your doctor about them and make good choices for yourself. Find out about the different types of JIA medications, how they work, common side effects, and the importance of talking to your doctor about your medication plan.

Did you know that there are many other therapies that you can use to manage JIA symptoms? They can help to prevent complications so that you can do all the things you want to do. In this section, learn more about physical, occupational, and psychological therapies; maintaining healthy nutrition; surgical options for JIA, and more.

Your role in making decisions about your treatment plan is very important. Your health-care team and other members of your support system are available to help you make these decisions. In turn, they can help you to manage your JIA.

Whether you have JIA or not, you need to maintain a healthy lifestyle. Find out how to stay healthy and active, learn about puberty and relationships, healthy body image, and making healthy lifestyle choices.

Sometime between the ages of 18 to 22, you most likely will transition from your pediatric rheumatologist to the adult health care setting. At that time, there are a number of things you, your family, and your health-care team can do to help make this change go smoothly.