SAI: Overcoming Social Anxiety: Step By Step

[voodoochild16]

Hey all,
I went to this website: http://www.socialanxietyinstitute.org/audioseries.html
Purchased it. It says to use all 20 tapes by listening to 1 tape per week, and there is two sides on each tape, equaling a half hour per side. It says to listen to the tapes for a half hour per day too. I'm wondering if anyone else has tried this self CBT therapy and how exactly you followed it. If one tape has two sides, then should I listen to a whole hour per day? or is that cramming, how do I follow this therapy?.

 

[sabbath92003]

I voted no. But CBT does offer some useful info, such as: some of our thoughts are irrational, some are automatic, some are negative, etc. Where CBT didn't work for me is changing these thoughts. I tried for months and years, I listened to all of Dr Richards tapes (cost me $400), I went to CBT group therapy, etc. But try as I may I could not change my thinking. Then I discovered Acceptance and Commitment Therapy (ACT) and learned that I don't need to change my thoughts in order to live my life.

I'd suggest, listening to the tapes (all at once if you want), reading all the handouts, and then buying an ACT self-help workbook ($20).

By the way, I'm posting the latest newsletter from Dr. Richards, and to compare here's a link to the latest newsletter from Dr. Russ Harris (ACT author).

http://www.socialphobiaworld.com/postt21067.html

Volume 11 Number 1

From the Social Anxiety Institute

The Social Anxiety Mailing List

The Social Anxiety Mailing List comes from The Social Anxiety Institute (SAI) in Phoenix. You can reach our home page here: http://www.socialanxietyinstitute.org/

Please do not "reply" to this list. These letters end up in a dead letter box and are deleted by the computer. No person ever sees them. This is a double opt-in list (you have chosen twice to belong to this list). You may unsubscribe from this list at any time by clicking the unsubscribe link at the bottom of this newsletter.

LOCAL PHOENIX PROGRAM

Dr. Richards is now seeing people for the Spring all-day Saturday CBT group. Program details are at http://www.socialanxietyinstitute.org/local.html

This group begins Saturday, February 14th and ends Saturday May 23th, 2009. This is a 15 week group.

The SAI main office can be reached at 602.230.7316. You can be doing the cognitive (rational) therapy right now by using the audio therapy series.

INTERNATIONAL COMPREHENSIVE CBT PROGRAM FOR SOCIAL ANXIETY

This 3 week group is tentatively set for Monday May 4, 2009 through Saturday May 23, 2009.

A full program description can be found at http://www.socialanxietyinstitute.org/international.html

The application for the 3 week May 2009 group can be found at http://www.socialanxietyinstitute.org/application.html

-----------------------------------

OVERCOMING SOCIAL ANXIETY audio therapy series and workbook:

http://www.socialanxietyinstitute.org/audioseries.html

This is how-to-do-it, practical approach to reducing anxiety in real, practical situations.

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SOCIAL ANXIETY VIDEO PROJECT

Our video project, which started last summer, has continued through the present. We have added videos, and we will continue to add more. They can be watched on YouTube, where you can subscribe to our SAI channel, or they can be watched from our website, www.socialanxietyinstitute.org

One of our men, Max, took responsibility for filming all these volunteers. He found several people who have been through the CBT program at the Social Anxiety Institute and turned them loose in front of the camera, and then posted their videos on YouTube and on our site.

Hopefully, these videos will be very helpful to people, but there is still no way watching the videos will "cure" people of social anxiety. Only a structured CBT therapy program is able to change the brain and do that. We will do what we can.

Max's first video:
http://youtube.com/watch?v=HKORi449_4E

Chris' first video:
http://youtube.com/watch?v=l1mYKblt3zk

Julie's first video is located here:
http://youtube.com/watch?v=OETtWorfdIA

James' first video:
http://youtube.com/watch?v=6qacn2h8-Ww

Mike's first video:
http://youtube.com/watch?v=ias67dn2AXA

Zeke's first video:
http://www.youtube.com/watch?v=YGX7I-9z1xk


You can also watch all these videos on our site,
http://www.socialanxietyinstitute.org
(They may be differently sized than on YouTube.)

We have more videos which will be uploaded, so please stay tuned. If you are subscribed to our channel, SocialAnxietyInst, you will be kept up to date on our new video submissions.

If you have a website or a blog and want to embed any of these into your site, you can do this by copying the embed code from the YouTube site.

Thanks to everyone participating in this project!


-----------------------------------

THE SOCIAL ANXIETY BOOKSTORE http://www.socialanxietyinstitute.org/bookstore.html

-----------------------------------

How are people overcoming social anxiety?

Personal experiences in how people are overcoming social anxiety: http://socialanxietyinstitute.org/experiences.html


---------------------------
FULL DETAILS on the following CBT programs for social anxiety listed below
can be found at http://www.socialanxietyinstitute.org/CBTGroupsOperating.html

--------------------
Los Angeles Rich Preuit, M.A., LMFT runs several active therapy groups for people with social anxiety, from beginning groups to more advanced groups. Contact him at [email protected] Rich has very active, structured, and friendly groups and he does a wonderful job helping people overcome social anxiety.
----------------------------------------
Chicago New comprehensive CBT groups for Social Anxiety, three times per year. We use the CD series and workbook developed by Dr. Richards. For additional information, contact Mark A. Pfeffer M.S., Director PARC, (312) 642-7952 or e-mail at [email protected]
----------------------
Ealing, Twickenham/Hounslow, UK Contact: Peter N Ralph, BSc (Honours) Psychology Email: [email protected] Peter is running several CBT courses. Please contact him for specific details.
Tel/Text: 07811 395868 Fax: 08714 336877 A new group is starting soon; details on linked page.
----------------------
Dublin, Ireland Three of us who "graduated" from the international group at SAI in Phoenix decided to set up a proactive group for people who are currently working with the audio therapy series. Please come join us. Cormac [email protected]
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Washington DC Two intensive, 20-week CBT groups for social anxiety: One therapy group will be primarily for the lesbian, gay and bi community. The other group is for any socially anxious adult. For more information contact Larry Cohen, LICSW, at [email protected] or 202-244-0903.

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Connecticut (New Haven and greater area) CBT group based on Dr. Richards' Audio Series. Contact Marla at [email protected]
-------------------------
Connecticut (New London and greater area)
CT group based on Dr. Richards' Audio Series. Meeting times are typically Sat AM 9:30-12:30. Needed for admission: Progress on the cognitive audio therapy sessions, motivation to overcome social anxiety, a commitment to the group, and a willingness to cooperate in everyone else's progress.
Tony, Southeastern CT
[email protected]
---------------------------

Why do we use the audio therapy series to help people overcome SA?
http://www.socialanxietyinstitute.org/audiohistory.html

The cognitive audio series is entirely therapy to overcome SA. What therapy is presented on the social anxiety audio series?
http://www.socialanxietyinstitute.org/audioseries.html
--------------------------------
For basic symptoms of social anxiety disorder, see
http://www.socialanxietyinstitute.org/define.html

For basic symptoms of other anxiety disorders, see
http://www.anxietynetwork.com/

--------------------------------------------------------------------------------
Note: The internet continues to be infected by several worms and viruses. These viruses can "spoof" legitimate email addresses. The Social Anxiety Institute never sends out email containing viruses, nor do we send out spam or mail attachments. We abide by the guidelines of the American Psychological Association and do not share any information you have given us with anyone in any way.

Copyright © 2009, The Social Anxiety Institute, Inc.
Thomas A. Richards, Ph.D., Psychologist/Director, SAI

 

[kayelle]

I did it with my psychologist, along with therapy for why I got SA and agoraphobia, addressing the underlying reasons.
I find that when my panic comes up now the CBT is brilliant for the coping statements I learned from it. Basically I can came myself down while sitting in a seat, without having to run out or freak out, I can just think my coping statements to myself. Also knowing my underlying subconscious thoughts that underlie my actions is amazing and so so useful.
Hope it works for you, good luck!

 

[MotherWolff]

I don't think this CBT method can work for everyone on a cosmic scale. But for me, I would try it since medicine doesn't seem to be working. Only problem is I have no reliable source of income. So I couldn't even try those CBT tapes yet....

 

[Felicidad]

I voted yes. I was really depressed, anxious and avoidant. Now, I feel more optimist, more open to people outside and self- coffident at to the point that I want to go back my job. I was really blocked, I wasn´t capable to go to a same shop to buy something. I never answer the phone. I have been deading at these situations step by step in order to get less anxiety. I neither want to seak up the telephone with my partner´s mother.
Let´s see if I´ll be able to undertaken this to accomplish a life that I want to live.

 

[voodoochild16]

If your previous job was low-paying, try applying at any of your local retailers for an Overnight Stocking job, thats what I did and it was great for me with a censored environment, and now I've moved onto dayshift and enjoy it. Just a tip.

 

[jennismortal]

#Ask a trusted person to accompany you in a social situation which you feel uncomfortable. You could ask a therapist or a spouse, anyone who would help you feel safe.
#Survey the situation and become familiar with the surroundings when you find yourself in the situation. Note that there aren't any palpable dangers nearby and feel your body reactions. Know that your body reacting to your fear and you are not dying.
#Enter the situation or place with your trusted person. Look to your trusted person to help guide and reassure you. Everything will be okay and that there is nothing to fear.
#Know that you can cope with the situation whatever happens, if you are embarrassed or frightened you will deal with and and life will go on. Realize that short of death, you are resilient and remember that people are just people.
#Stay in the situation for at least five minutes at first. If you feel yourself getting too anxious, leave the situation and only return once you have calmed down. This step helps you become accustomed to the anxiety and integrated slowly into the experience.
#Remember these steps and repeat them as necessary for every situation that causes the anxious feelings to arise.

 

[Zlajo]

I voted no. But CBT does offer some useful info, such as: some of our thoughts are irrational, some are automatic, some are negative, etc. Where CBT didn't work for me is changing these thoughts. I tried for months and years, I listened to all of Dr Richards tapes (cost me $400), I went to CBT group therapy, etc. But try as I may I could not change my thinking. Then I discovered Acceptance and Commitment Therapy (ACT) and learned that I don't need to change my thoughts in order to live my life.

I'd suggest, listening to the tapes (all at once if you want), reading all the handouts, and then buying an ACT self-help workbook ($20).

Please, what is exact name of that book? Is that ebook?

 

[MotherWolff]

Motherwolff is listening to "Overcome Social Anxiety: Step By Step" right now.^^

Only problem is Motherwolff doubts that it will work very well. But its better than trying nothing even if it is an act of desperation.

 

[sabbath]

Please, what is exact name of that book? Is that ebook?

lots of ACT self-help workbooks available:

Get Out of Your Mind and Into Your Life

The Worry Trap

The Happiness Trap

and many more

 

[wER is God?]

hello..i am constantly hearing of this word CBT....
not understanding exactly wat it is..can any one plz explain it to me..things like, basically wat is it..wat do they make us do..and that sort of things...
also how much time do we take to improve
any one plz

 

[MotherWolff]

Hi wER is God?

I will do my best to answer your questions, but do not just take my word for it. I am certain other members here at SPW know more about CBT than I do. First and foremost, Motherwolff has never undergone intense CBT, but she has tried it for a short period of time last year. So Motherwolff does have a decent understanding of what it is and how it works.

CBT is an acronym for "Cognitive Behavioral Therapy."

Basically, CBT is a rather simple-sounding form of therapy that teaches us how to think more rational, healthy, helpful thoughts. It conditions our brain to eliminate those irrational, negative, downing thoughts that we seem to have all of the time.

How long does it take for CBT to become effective, you ask? Correct me if I'm mistaken anyone, but Motherwolff believes that the time it takes for CBT to fully work varies from person to person. In other words, since everyone is different from one another, the length of time it takes for CBT to aid us completely is also different.

Ah, you can read more about CBT here:Cognitive behavioral therapy - Wikipedia, the free encyclopedia

Good luck, wER is God?^^

 

[Scrabbl]

I'm only 2/3 of the way into the whole series. but i'd say the tapes have been very helpful for myself. A lot of the stuff I used to avoid in the past seems to be at least doable now. I would say i have made a lot of steady progress since 6 months ago. And once you start making progress it just snowballs because it motivates you to keep going and think positive etc. So yeah I would recommend the tape series.

I was a skeptic at first and I had my own way of dealing with SA. but I discovered how wrong I was through some of the things discussed in the tape. I don't know much about ACT so I can't comment on that but CBT is based on pretty basic psychology principles like classical conditioning & stuff so it's not like it works magically.

Good luck with finding a therapy that works for you!

 

[MotherWolff]

ACT? Motherwolff isn't familiar with that one. What does ACT stand for and what is the difference between that and CBT?

 

[Zlajo]

lots of ACT self-help workbooks available:

Get Out of Your Mind and Into Your Life

The Worry Trap

The Happiness Trap

and many more

Thank you! I have found first "The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy" so I ordered paper book before you answered me.

Now I downloaded "Get Out of Your Mind and Into Your Life". Interesting ebook!

 

[MotherWolff]

Thank you! I have found first "The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy" so I ordered paper book before you answered me.

Now I downloaded "Get Out of Your Mind and Into Your Life". Interesting ebook!

Er...congratulations to that, but, Motherwolff thought it was illegal to download those...I don't think you should mention that too much. Just to warn ya.

 

[sabbath]

Er...congratulations to that, but, Motherwolff thought it was illegal to download those...I don't think you should mention that too much. Just to warn ya.

e-books are very legal

Amazon.com: Get Out of Your Mind & Into Your Life: The New Acceptance & Commitment Therapy eBook: Steven C. Hayes, Spencer Smith: The Kindle Store

 

[MotherWolff]

e-books are very legal

Amazon.com: Get Out of Your Mind & Into Your Life: The New Acceptance & Commitment Therapy eBook: Steven C. Hayes, Spencer Smith: The Kindle Store

Really? Well if that's true, than Motherwolff apologizes for her previous post. Although she was certain that "downloading" e-books for free was criminal. Unless you were to purchase e-books and then proceed to download them.

Also, can someone describe what ACT is and its difference in comparison to CBT?

 

[paydo]

so does this help,i have it and i am on the second session and i think it's interesting,but to listen every tape for a week it would take to long,5 months,so i don't want to listen to this for 5 months and then find out that i wasted my time,and that i could have listen to something else