vexatiousmind
Well-known member
Ronald M. Rapee (1998) suggests a cognitive approach to shyness andSocial Phobia utilizing the following techniques, among others:
• Motivate yourself by recording why you want to change.
• Develop self-control.
• Learn relationship skills.
• Learn how to interpret and think about situations and other people more real-istically, for example, by learning that feelings and emotions are directlycaused by thoughts, attitudes, and beliefs, not by the things going on outside.
• Identify and change basic beliefs and unwritten laws such as everyone mustlike me and if I am not liked I am worthless.
• Identify and challenge basic fears—the things that make you anxious.
• Don’t overestimate the likelihood that bad things will happen in social situa-tions. Ask, “What is the evidence for the expectations?” and, reassuringly, tellyourself, if the worst should occur, “So what?”
• Use meditation and relaxation to reduce anxiety.
• Practice attention-strengthening exercises to help pay strict attention to the taskat hand.
• Engage in previously avoided behaviors gradually, one step at a time, stay in asituation until you start to calm down, and don’t be discouraged by bad days.
• Enhance your results by getting feedback from people you trust and by vid-eotaping yourself so that you can see yourself as others see you
• Motivate yourself by recording why you want to change.
• Develop self-control.
• Learn relationship skills.
• Learn how to interpret and think about situations and other people more real-istically, for example, by learning that feelings and emotions are directlycaused by thoughts, attitudes, and beliefs, not by the things going on outside.
• Identify and change basic beliefs and unwritten laws such as everyone mustlike me and if I am not liked I am worthless.
• Identify and challenge basic fears—the things that make you anxious.
• Don’t overestimate the likelihood that bad things will happen in social situa-tions. Ask, “What is the evidence for the expectations?” and, reassuringly, tellyourself, if the worst should occur, “So what?”
• Use meditation and relaxation to reduce anxiety.
• Practice attention-strengthening exercises to help pay strict attention to the taskat hand.
• Engage in previously avoided behaviors gradually, one step at a time, stay in asituation until you start to calm down, and don’t be discouraged by bad days.
• Enhance your results by getting feedback from people you trust and by vid-eotaping yourself so that you can see yourself as others see you
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