Overcoming Social Anxiety Step by Step

Description

Dedication. 20 Introduction to the Series. 21 The Brain. 24 Cognitive Behavioral Therapy. 25 How and When to Practice. 29 Slow Talk. 31 Slow Thinking. 35 Catch, Label, and Tell Your Brain the Truth. 37 Distraction Suggestions. 40 The ANTs Handout 42 The Annual ANTs Convention. 46 Rational Coping Statements. 50 Neurons that Fire Together, Wire Together. 52 The Joys of Beating Myself Up. 55 Attitudes. 57 The “Look Around Technique”. 61 Setbacks Happen to Everyone. 64 A “Balance Sheet” for Facing Anxiety. 68 The Fighting Paradox. 71 Bears Attack & Maul, Bees Swarm & Sting. 76 Don’t Feed Anxiety: Let it Starve and Disappear. 79 Einstein’s Definition of “Insanity”. 81 Loosen Up and Let Stress Go. 83 How to Temporarily Cut Down on Feelings of Anxiety. 86 Accepting Myself As I Am Right Now.. 88 Choose the Easiest Way to Begin Behavioral Therapy. 90 The Phenomenal Power of One Little Drop of Water. 93 Progressive Muscle Relaxation. 95 Replacing ANTs Thoughts with Automatic Rational Thinking (ART) 98 Turning the Tables on the ANTs, Part I 100 De-Stressing Strategies. 106 Quick PMR. 108 Turning the Tables on ANTs, Part II 111 Go Conditional With Your Thoughts and Beliefs. 116 Are You on the Right Track With Your Comprehensive CBT?. 119 Cognitive Distortions. 121 Small Talk is “Small Talk” Because it’s Small 125 Turning the Tables on ANTS, Part III 129 The Social Anxiety “Automatic” Cycle. 131 How You See Yourself and the World, Part I 134 Funny Stuff is Great Medicine Against Social Anxiety. 138 If You Firmly Believe Something. 140 The Brain Recycles (and recycles) What We Already Believe. 144 How You See Yourself and the World, Part II 147 We Are Always Doing “Therapy” on Ourselves. 151 “I Can’t Do It” Thinking. 153 Beginning Behavioral Activities. 157 Suggestions for Putting Cognitive Therapy into Place. 159 Setbacks: Two Competing Neural Pathways in Your Brain. 162 Keep Your Brain Open to New Interpretations. 167 How You See Yourself and the World, Part III 170 Behavioral Activities, Part II 173 Active Listening, External Focusing, and Taking the Initiative. 177 Vicious Circles and How to Shrink Them.. 182 Mingling. 186 The Deserving Statements. 192 Perfectionism and Pressure. 194 External Focusing. 197 How to Be More Assertive. 201 How to Be Calm and Assertive: An Example. 203 Reducing Self-Consciousness. 207 Brainwashing. 210 The Profound Concept 213 Making Conversations. 216 Should We Be Living in a Hostile World?. 219 The Good, the Better, and the Beautiful 223 Act Against Your Negative Feelings. 226 The Power Statements. 229 Behavioral Experiments: Staying in the Moment 232 Self-Statements: Moving in a Positive Direction. 236 Avoidance: Our Worst Enemy. 238 Irrational Expectations Are Killers. 240 Have a Rational Talk With Yourself Every Day. 243 Poisonous Thoughts. 245 Worry… Leads to More Worry and More Worry….. 249 Feelings, Feelings, and More Feelings. 252 Shyness, Timidity, and Being Hesitant 255 Therapy Strategies That Seem Small, But Have Really Powerful Results. 259 Seeing Things from a Different Perspective. 261 Stay Out of the Twilight Zone, Move into the “Peace Zone”. 265 Acceptance is an Active Experience. 267 Seeing the Present 270 At the Crossroads. 272 Letting Go of the Negative Past 275 Taking Responsibility and Making Choices. 278 Be Honest With Yourself 280 Improving our Public Speaking,  Presentations, and Talks. 282 The Perfectionism Pit 285 Eliminating Fear and Anxiety Permanently: Taking the Last Step. 288 The Paradox of the Rain. 292 Keep the Momentum Going and Do Not Give Up. 294 Where To Go For More Information. 298 About Dr. Richards and the Social Anxiety Institute. 300