This is a method I picked up through therapy.
Post on here anything that you do which is considered to be an accomplishment to you, something different that you before struggled with due to your anxiety. Whether it be making a new friend, going to the shops, or just doing something spontaneous. Say what you did, how you felt before, how you felt after, and what this says about you having done it.
For instance at work I was asked to make about forty phone calls (which has never happened in the five years I've worked there and I hate using the phone). It was horrifying and I didn't think I could do it, but once I did it was a relief and I was kind of proud of myself. It shows that I am capable of using the phone in that I won't sound stupid. I feel better now about using the phone in similar situations.
Post on here anything that you do which is considered to be an accomplishment to you, something different that you before struggled with due to your anxiety. Whether it be making a new friend, going to the shops, or just doing something spontaneous. Say what you did, how you felt before, how you felt after, and what this says about you having done it.
For instance at work I was asked to make about forty phone calls (which has never happened in the five years I've worked there and I hate using the phone). It was horrifying and I didn't think I could do it, but once I did it was a relief and I was kind of proud of myself. It shows that I am capable of using the phone in that I won't sound stupid. I feel better now about using the phone in similar situations.