“ How to Perform Paced Breathing Paced breathing is a slow, regular rate of deep breathing. There are three main points to keep in mind when practicing: 1. Breathe slowly. Concentrate on slowing the rate of your breathing to eight… — Heather Moehn Copy Share
“ Paced Breathing People who experience anxiety often breathe improperly. They take shallow breaths from their chests instead of deep breaths from their diaphragms. (The diaphragm is the muscle that separates your chest cavity from your abdominal cavity and that… — Heather Moehn Copy Share Image
“ Group Therapy Group therapy has been very successful for treating social anxiety, and there are many benefits to it. Members are a source of support for each other and the group allows you to address your fears in a safe environment. Listening to others’ experiences helps you realize the ways in which social anxiety affects you. Group therapy also… — Heather Moehn Copy Share
“ Generalized Social Anxiety In contrast to people with specific social anxieties, you may be afraid in a wide variety of situations. You might feel that people are judging everything you do and you might set unreasonable standards of perfection for yourself. This condition is called generalized (or discrete) social anxiety. Generalized social anxiety accounts for 80 percent of all… — Heather Moehn Copy Share
“As we discussed in chapter 2, there are three ways in which anxiety affects people: physically, mentally, and behaviorally. In this section, you will learn techniques to help yourself cope with these various responses to your fear of social situations. At first, practice the techniques when you are alone, perhaps in the privacy of your bedroom. Then, once you become… — Heather Moehn Copy Share
“ Fear of Asking for Help If you have social anxiety, it is probably very difficult to ask a teacher or classmate for help. Asking for help draws attention to yourself and makes you appear less than perfect. At the beginning of the semester, Juan didn’t understand a concept in his algebra class. Everyone else seemed to get it, so… — Heather Moehn Copy Share
“ Learning from Incorrect Information The messages that society sends you are not always accurate. Females often hear that they should be kind, gentle, and sweet, whereas boys learn that they should be tough, strong, and unemotional. These messages can create much self-doubt and low self-esteem when someone doesn’t measure up to the ideal. Often, as a result, he or… — Heather Moehn Copy Share
“ A Final Word Now that you have become familiar with social anxiety, you know that it is a common problem, especially for teenagers. You’ve learned that it affects you physically, mentally, and behaviorally, and that it can have a tremendous impact on all aspects of your life. Most important, you’ve learned ways to cope with social anxiety. Now, make… — Heather Moehn Copy Share
“ Exposure Therapy Exposure therapy, also known as desensitization, works best with very specific anxieties and phobias. For example, Jessica is deathly afraid of spiders. With the guidance of her therapist, she started exposure therapy by simply thinking about spiders. After she felt comfortable with that, she looked at pictures of various spiders and read about them. Next, she sat… — Heather Moehn Copy Share
“ Possible Problems with Journal Writing Be careful not to get too involved with your journal. In many published journals, writers such as Anais Nin worried that they found writing in a journal so satisfying that they were trapped into spending their lives writing about events, rather than living them. Don’t let writing about feelings replace speaking with others. Journal… — Heather Moehn Copy Share
“ Are you publicly or privately shy? If you are publicly shy, you will agree with the following types of statements that focus on how others view you. -I’m concerned about my style of doing things. -I worry about my appearance. -I want to make a good impression. If you are privately shy, you will agree with the following types… — Heather Moehn Copy Share
“ The History of Social Anxiety The fact that some people are shyer than others has been observed since ancient times. However, the medical community didn’t become interested in this condition until the 1970s, when Philip Zimbardo founded the Stanford Shyness Clinic. At the time, many professionals believed that shyness was a natural state that children eventually outgrew. Zimbardo showed… — Heather Moehn Copy Share
“Shyness is not necessarily a problem. It can be a very nice aspect of your personality. Many introverted celebrities, such as Chelsea Clinton and the late Princess Diana, are considered sophisticated and classy because of their reserved personalities. Shyness can make you appear intelligent, discreet, and circumspect. Shy people are valued as good listeners and are more likely to be… — Heather Moehn Copy Share
“ Cognitive-Behavioral Therapy There are almost no pure cognitive or behavioral therapists. Instead, most therapists use a combination of both techniques. This is known as cognitive-behavioral therapy. It is generally recognized as the best therapy for social anxiety. In cognitive-behavioral therapy, a therapist helps you identity maladaptive thinking patterns and replace them with new ways of thinking. He or she… — Heather Moehn Copy Share
