How to Bring Severe Social Anxiety Under Control
Assess the cognitive distortion.. Ask yourself for the evidence.. Identify your negative automatic thoughts.
Steps
Assess the cognitive distortion.
Assess the cognitive distortion.
Ask yourself for the evidence.
Ask yourself for the evidence.
Identify your negative automatic thoughts.
Identify your negative automatic thoughts.
Challenge and replace the negative thought.
Challenge and replace the negative thought.
Focus on your surroundings.
Focus on your surroundings.
Find a comfortable place to sit.
Find a comfortable place to sit.
Place one hand on your chest and the other hand on your stomach.
Place one hand on your chest and the other hand on your stomach.
Take a deep breath in.
Take a deep breath in.
Slowly release the breath.
Slowly release the breath.
Repeat the cycle four more times.
Repeat the cycle four more times.
Determine whether you feel safe trying exposure therapy on your own.
Determine whether you feel safe trying exposure therapy on your own.
Make a list of ten activities that cause you to feel anxious.
Make a list of ten activities that cause you to feel anxious.
Rank the activities from least anxiety-provoking to most anxiety-provoking.
Rank the activities from least anxiety-provoking to most anxiety-provoking.
Rehearse the least anxiety-provoking activity mentally.
Rehearse the least anxiety-provoking activity mentally.
Expose yourself to the activity.
Expose yourself to the activity.
Repeat this process.
Repeat this process.
Recognize what triggers your anxiety.
Recognize what triggers your anxiety.
Take note of what you are doing when you are feeling the most anxiety.
Take note of what you are doing when you are feeling the most anxiety.
Prepare for anxiety-provoking events in advance.
Prepare for anxiety-provoking events in advance.
Find supportive social environments.
Find supportive social environments.
Consider starting therapy.
Consider starting therapy.
Take your medication consistently.
Take your medication consistently.
Join a support group.
Join a support group.
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