Last time, we had you identify how sensitivity & shyness. Today, we will be talking about how to challenge social anxiety using the following techniques:
Thought records: Keeping a thought record implies writing down the negative thoughts you experience in social situations and challenging them using the 10 questions for challenging negative thoughts exercise posted below.
Exposure work: Exposing yourself to the phobia is key but slowly. This may involve having a friend come over for a short period of time, going out for a short period of time and increasing the level of perceived discomfort with each exposure. To help you along on a list from 1-10 write down the situations, people or places that would make you the least anxious to the most anxious. Next, devise a plan to move you through each level at a stage that is comfortable for you.
Communication skills: Don’t forget to review the way you communicate with others. This is helpful skill in any situation! Learning how to communicate with others will also allow you to engage others in conversation resulting in participation as opposed to monitoring your own negative thoughts.
Good luck! We now invite our members to ask questions!
That is an excellent goal minnesota, good for you! I know you will be able to accomplish whatever you set your mind to. I am so glad to hear that you had a successful day, and I'm sure that there's a lot more of those to come!
You know yourself better than anyone else. Perhaps you did work too much and push yourself too hard, did you go back on your meds right away, or did you try other techniques first?
Like Danielle wrote, science has shown that having hope plays an integral role in an individual's recovery, so never give up and never lose that hope.
Here are ten questions will help you to challenge any anxious thoughts. When you have an anxious thought, answer some of these questions:
1. Is it "true"?
2. How do I know it’s true?
3. Is it 100% true? (remember something that is 75% or 99% true is
not 100% true)
4. What's the evidence for it being true?
5. What’s the evidence against it being true?
6. Has it ever happened before?
7. What's different now?
8. If it were true, how bad would it really be?
9. What's the worst thing that could happen?
10. If the worst thing happened, how bad would it really be?
I would also consult your physician to see whether or not the medications you are on are affecting your panic attacks.
Members, please feel free to add any tips or strategies you find helpful when trying to challenge your anxious thoughts.
You'll get through this, we're here to help and support you along the way,
You should honestly feel so proud of yourself. I am glad that you are able to appreciate time to yourself. It's such a good feeling to be able to sit and reflect, and enjoy all of your achievements.
Welcome to the site! I understand that you feel overwhelmed by the amount of sessions, so please take your time. As you know, we are here to help and support you along the way.
Have you visited your family doctor recently to discuss medication options?
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