Please, help me!

[Azahara]

Hello! It´s me. Azahara, from Spain.
I´ve been reading the messagges but this is the first time I write in this forum.
I need help. I began a therapy four weeks ago. That consists on filling an enourmous quantity of charts about my negative thoughts in different social situations. But, my question is how can I change these negative thoughts? I have to tell you that I´m in a hurry. I want to overcome my problem as fast as I can because my job depends on that.

I had made different psichotherapies for ten years. I´m desperate.
I know in the USA and other countries Psichological therapies works better then in this little city where I am.

I think I don´t rely on me and my psichologist.

Can anyone tell me about his/her experience? Can anyone tell me about how to meke these negative thoughts disapear, please!

Thank you very much, in advance!
Azahara!

 

[Helyna]

Your therapist is making you write down your negative thoughts so you know what you are facing. I think he/she should have done something else by now, but I don't know that much about therapy. Once you know what negative things your brain tells you, you start training yourself to counter them.
For instance:
Let's say that in one situation, you tend to think, "I am so stupid". If you know you think this in that particular situation, you can start countering it immediately: "I am smart, I got good grades in school, I am good at ___" (fill in subject). And so you're killing the thoughts before they start to take over.
Does this help explain it?

 

[shyorca]

I have social anxiety. It makes it very difficult for me to join groups to lunch or even to take my child to the park. I have a very negative perception of myself & am trying to overcome this. My child is very social & loves to interact with children. So going to the park or taking him to places where other parents will be is overwhelming for me & I have difficulties overcoming my negative thought about bad things that may happen. I have found this article.

Hopefully it helps the both of us!

http://www.ehow.com/how_4532978_overcome-shyness-as-adult.html

 

[yohannes]

you can't really face your problem by rushing. This problem SA didn't occur in rush. It took years and to solve the problem it will take as that long.

The major cause of your negative thought is your low-self esteem. Self esteem is how you see and judge yourself. Most of us suffer from low self esteem. We tend to concentrate on our negative traits or negative traits that we think we might have. So, to stop your automatic negative thoughts (ANT). You must really started to evaluate yourself & find out what good qualities that you have. Trust me we all have something unique about us that separated us from others. That can really boost your self-esteem & self-concept.

Evey time when you have negative thought try to dispute them. Let say that you have a thought like "I am weird". Try to question that thought like do i know 100% that I weird? Does it matter if I am weird. I have this taught before and it isn't really helping. After a while your mind will analyze these questions and start to be more neutral, because those previous thought are being challenge. Then change those negative though t by more positive thoughts. After a while your mind will start to believe those positive thoughts.

 

[Azahara]

Thank you

thank you all for your suggestions. I´ll try to be pacient and go step by step in order to change these negative thoughts into more positive and realistic ones.

 

[TAMPA-BAY]

Hi and welcome Another big cause of our anxiety is perfectionism. We try too hard to do all things perfect and it just puts too much pressure on us. If you look at people who do not have anxiety and are not shy the have a mind set of just doing things without worrying about if its sloppy or not.