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Do you feel isolated?


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Members, Depression can be isolating, can’t it? Not only do we experience physical symptoms but we also lack in energy. Our thoughts add fuel to the fire and before you know it; we don’t end up socializing much do we? So how do we break the cycle? The best techniques for challenging shyness, sensitivity and social anxiety are the CBT techniques described in Session 10. In fact, if you’re suffering from significant shyness and sensitivity or symptoms of social anxiety, you might consider taking a few weeks off from the Depression Program to work on your social anxiety. Basically the two most effective techniques for challenging panic disorder (thought records and exposure work) are also very effective in the treatment of shyness, sensitivity and social anxiety. In addition, remember to use the communication skills that you’ve been working on to have more positive social interactions. Thought Records: If you were working on our program that helps with panic and anxiety you’d learn strategies to help identify, understand, and challenge your anxious thoughts using by Thought Records. For example, by using Thought Records, you’d learn how to challenge your thoughts about being judged, embarrassed or humiliated. The Thought Records that you’re using in this program will work just as well. By examining facts that support or do not support negative thoughts, you’ll learn to challenge the thoughts that contribute to your shyness, sensitivity, social anxiety, withdrawal and avoidance. Exposure Work: In our program for panic and anxiety, we teach you to gradually approach the specific situations that make you anxious. For example, if you were afraid of riding in elevators we would slowly and systematically get you to ride on an elevator. We might start by simply having you think about taking an elevator or stand beside an elevator until you anxiety subsided, and then (very gradually) get you to a place where you could comfortably ride an elevator all the way up a tall building. This is called exposure work because it involves helping you to gradually expose yourself to situations and sensations that you fear in a step-by-step manner. Exposure work challenges your avoidance behavior and the urge to escape the specific situations that make you anxious. Communication Skills: You can try to use the information about communication style, communication skills and assertive communication that you learned in Session 11 to reduce your shyness, sensitivity and social anxiety during social interactions. Being more direct and assertive in your communication with other people is a good start. Let them know what you’re thinking and feeling. Listening carefully and paying attention to what’s going on “outside” (what other people are saying) instead of paying attention to what is going on “inside” (your negative and anxious thoughts, anxious feelings) can significantly reduce social anxiety. Practicing assertive communication and good communication skills is effective treatment for Social Anxiety Disorder. Just remember, one step at a time. Sylvie, Bilingual Health Educator

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