What is social anxiety?
Social anxiety is anxiety that occurs when anticipating or engaging in some type of social situation, such as public speaking, meeting new people or going to a party. “Most people experience some worry in different social situations, however, when it becomes such an intense fear over a long period of time and leads to avoidance or suffering through of most social interactions, this is what in practice is termed social anxiety disorder or social phobia.
To an outsider, a person with social anxiety disorder is often mistaken for being shy or timid, but experts note that the situation is much more serious than that. Social anxiety is not just nervousness that anyone might experience before interacting with others. It is highly crippling, even painful to deal with.
Your mind races. Your palms sweat. The words don’t come out of your mouth right, if they come at all. We’ve all been there at one time or another. And some of us get it worse than others, and more frequently. Social anxiety. Nobody wants to look stupid or be embarrassed.
You might know someone with social anxiety if you have a friend or loved one who does their best to avoid social situations—or appears overwhelmed whenever they are introduced to new people. Social anxiety disorder is the second most common type of anxiety disorder in the U.S. and is said to affect 15 million adults.
In this course you will learn the diagnosis of social anxiety, GAD, and shyness so that you can be more aware of specific symptoms. You will also learn how to identify the triggers that cause you anxiety. And at last you will learn how to manage these triggers and physical sensations of anxiety. You will be able to create a anxiety coping plan so that you come out of it and become confident enough to join social gatherings and spend quality time.
Understanding Social Anxiety
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1Course Introduction - Acceptance and Commitment for Social Anxiety
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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2Course Structure
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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3What is Acceptance and Commitment Therapy (ACT)?
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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4Psychological Flexibility
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
Mindfulness Skills of Acceptance and Commitment Therapy
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5What is Social Anxiety?
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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6DSM-IV-TR Diagnostic Criteria for Social Anxiety Disorder
In this section we will look at social anxiety symptoms & triggers according to the definition in Acceptance and Commitment Therapy
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7DSM-IV-TR Criteria for SAD
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8Identifying triggers that cause social anxiety
In this section we will look at social anxiety symptoms & triggers according to the definition in Acceptance and Commitment Therapy
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9SPIN social phobia inventory
In this section we will look at social anxiety symptoms & triggers according to the definition in Acceptance and Commitment Therapy
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10Safety Mode: The costs of pursuing "Safety"
In this section we will look at social anxiety symptoms & triggers according to the definition in Acceptance and Commitment Therapy
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11Understanding Safety Mode
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12Different types of Safety Behaviours
In this section we will look at social anxiety symptoms & triggers according to the definition in Acceptance and Commitment Therapy
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13Outright Avoidance
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14Other safety behaviors
Acceptance of ABS with Observation
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15Understanding Mindfulness
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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16Three Aspects of Mindfulness
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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17Guided Mindfulness Breathing Exercise
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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18Mindfulness Breathing 2
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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19Focusing on single minute
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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20Focusing on single object
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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21Guided Focusing on Single Object
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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22Band of light
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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23Inner outer meditation
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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24Record 3 Minutes of your thoughts
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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25Describing your emotions
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
Muscle Relaxation Exercises
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26Paying Mindful Attention to Your Body in Stillness
In Acceptance and commitment therapy this is called Acceptance of bodily sensations. In Buddhism this is called Vipassana meditation. In mainstream culture this is called as Body Scan meditation
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27Strengthening your ABS
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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28Acceptance of Anxiety
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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29Words of Acceptance
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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30Exploring Acceptance
Commitment to Values
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31CBT Relaxation Exercises
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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32Managing Anxiety
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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33Abdominal Breathing
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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34Progressive Muscle Relaxation
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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35Relaxation without Tension
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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36Cue Controlled Relaxation
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
15 Thought Defusion Techniques
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37Section Overview
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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38The compass metaphor
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39Uncovering your Values and Goals
Second most important key of acceptance and commitment therapy is reconnecting with your values.
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40What is important to you?
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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41Identifying your values and goals
Taking Committed Action
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42Section Overview
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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43Introduction
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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44What is Cognitive Defusion
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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45Self as Context
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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46Anxious Thoughts
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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47Limited Thinking Patterns
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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48Composing Balanced Thoughts
To overcome Social Anxiety by developing various coping skills of Acceptance & Commitment Therapy
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49The Thought That
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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50Labeling your thoughts
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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51Ditching the meaning of thoughts
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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52Waterfall Metaphore
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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53Helpful questions for unhelpful thoughts
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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54Leaves Floating
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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5519 Metaphors for Thoughts
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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56Exercise 1: The sky & the weather
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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57Exercise 2: Name the story
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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58Exercise 3: Type it out
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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59Exercise 4: Passengers on the bus
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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60Exercise 5: Carrying Cards
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.
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61Exercise 6: Say it slowly
Acceptance and commitment therapy techniques applied in real life. After watching the videos or reading the articles practice the ACT techniques for a few minutes and than proceed further with the next technique.