My experiences of social anxiety Below is alist of common experiences for those people suffering from social anxiety. Identify which experiences of social anxiety you have experienced recently and in the past. Posibie expenences [Havel | When? [Dot | conmnencs of social anxiety experienced experience this? this now? ene Sisal deadone ‘YesiNo ‘YesiNo range oe eer eee YesNo YesNo stuntons “Thinking thax fr sup etal YesNo YeuNe ‘Thinking that fm oe YesiNo YeuINo “Thinking the on unlovable ae raat) ‘Thinking that 'm being a iudged negatively Ne cam Whdrawing in sol ieiadlocs ‘YesiNo ‘YesiNo Arcalngsorel seater ||| eae YeuNe Blasting n social ‘Suacionsd ‘YesiNo ‘YesiNo semen Seen YesNo YeuNe Shaking in social a YesiNo YeuINoDrawing out my experiences of anxiety 28, Below is a model of anxiety. Consider how your experiences might fit into this model. Situation. In which sitrations do | typically feel anxious? ‘Overestimating danger. What dange" do | predict? Overestimating awfulness. What is the awful outcome | predict? Underestimating coping. How do I predict 'l cope? Underestimating help. How do I predict othersithe situation will help? Anxiety/Physical sensations. How do I feel? How does my body change? Safety behaviours. ‘Whit do | do in order to try to prevent danger? ‘Avoidance. ‘What do | acid in order to try to prevent danger? Situation \ Anxious thoughts Overestimating danger and awfulness Underestimating my coping and possible help t | Anxiety/Physical sensations Safety behaviours/AvoidanceMy experiences of anxiety Below is alist of common experiences for those people suffering from anxiety. Identify which experiences of anxiety you have experienced recertly and in the past. etigere marmot eos his? this now? Feeling anxious YesiNo Yes/No Feeling fearful, YesINo YesiNo Feeling worried YesiNo Yes/No Feeling very irritable YesiNo Yes/No Heare racing YesiNo YerINo Sweating YesINo Yes/No “Butcerfies'in stomach | YesiNo Yes/No “Tensed muscles YesINo YesINo Lightheadedness YesINo Yes/No Nawses YesiNo Yes/No Dizziness YesINo Yes/No Peg AED i) YesiNo YesiNo Trembiing YesiNo Yes/No Fidgetinga lot YesINo YesINo a YesINo YesINo een te YesiNo DE ecnte ae ene YesiNo Thinking that | can't cope) YesiNo YesINo Focused thinking on fears|_YesiNo Yes/No Diffcuties in problem | vesiy a solvingS32 Below are some common fears and possible associated safety behaviours. Nore down = ‘continue to use now. ‘what safety behaviours you have used in che past and what safety behaviours you Fear Safety behaviour Have! wedit | Dot weit now Having aheart | Deep slow breaths ae ‘St down Go to A&E oF call $99 Other Fainting Deep slow breaths Se down Have a drink of water Other Vemiing Got the tier Get fresh air Have amine Have a drink of water Lave the sieation Other Losing control | Try to contral my thoughts ‘of my thoughts "Ty to avoid certain thoughts Other Losing control _| Focus on what tm doing ofr behaiow" avo eran places Other ‘Stopping Take deep breaths oes Focus on breathing Other Making the | Ask others for reassurance wrong decision “Done make a decision Other Not coping Dont go out alone cen Other Other fearExperime! Bz Inthe samme situation try out two different ways of being. First of ll try to decide how Jong you might do this fr. In the first occasion try to use all of your sifety behaviours as far as you can;Then, stil in the same situation, try not to use any safety behaviours as far as you can.If possible, get feedback from others in the situation about how they ‘though it went. Answer the following questions to see how the two were different. ig with my safety behaviours 1 —Using my safety behaviours How anxious did I fee! our of 10? How did it go! What was it like for me and what was it like for anybody else who can ‘give me feedback? 2-Dropping my safety behaviours How anxious did I feel our of 10? How did it go! What was it like for me and what was it like for anybody else who can give me feedback? Comparing the two During which scenario did I feel better and why? ‘Which scenario did others rate as better and why? ‘What was different between the two! ‘What did I learn from this experiment that could be helpful in the future? ‘What have | learned? How can | use what Ive learned? What will | do?Practising relaxatio! Se Evry time you practise relaration make a note ofthe following things. Date Length of practice Type of relaxation ‘Anxiety before (0-10) Anxiety after 19) ‘What hive | noticed about practising relaxation? ‘Wore there things which made it easier or harder to do? ‘What will carry on doing? How will | overcome obstacles?Applying Behaviour Modification i) tl 4 1 Co hated ‘elon ‘ cBelow is a list of common experiences for those people suffering from worry. Identify which experiences of worry you have experienced recently and in the past. Possible experiences | Have | When? Del ‘Comments of worry ‘experienced experience this? this now? YesINo YesINo Yes/No YesiNo Yes/No YesiNo YesINo YesiNo Often feeling wound-up, tense or restless cane Nee Becoming easily tired uc ewes YesINo YesINo | Having difficuley - fesiNo YesINo concentrating | Often feeling irritable YesINo YesINo Muscles often feeling a = tense he | Ditcuty stooping YesiNo YesiNo Worrying interfering Sai ey verry ine YesINo YesINoCognitive Restructuring Worksheet + Forinfomationabout Cognaive Restructuring, vit oon. ry sino oman aria pew! os 8) hes Step: Kentify the Situation Describe the situation that triggered your negative mood. Be as specfic as possible. Step 2: Analyze Your Mood ‘Describe how you feltin the situation, and how you're feeling now. Examples may include: angry upset frustrated, ‘cared, anaious depresied betrayed disgusted, or embarrassed. ‘Step 3: Identify Automatic Thoughts Make a Ist of the automatic thoughts you hadin response tothe stuathon.‘This Thought Makes Me Want Tos What coos the above thought mate you wart todo? ‘Supporting Evidence ‘iss ere any evidence of truth to suppor your thinking pters above’? ‘Wire down contradictory evidence t your hiking. Thnk about what other peocle wou say hey were anayzing your thoughts AMore Helptut Thought ‘Tink about what woud be a mara help thovgre in aponsa fo your situation oF peciom. ‘Current Mood Now ook award How do you fool compared io eater? Do you fel you ried to take ry actions actin’?cording social situations $8 After a social situation, if you use your feelings to judge how the situation went then this may lead to unhelpful thoughts and accompanying distress. After a social situation, record what happened ensuring that you write down facts rather than feelings. Date Social situation Anxiety ot ‘What happened? What went well? ‘What are the facts? ‘What have | learned from keeping this diary? ‘Whaat have | learned? How can | use what Ive learned? What will | do!bE SAINT VION Wb h4 ie ’] do a practice run C C3 read about it stick to a routine pack a transitional object Kent show excitement «J oo) validate feelings model a positive goodbye :A 1 2 3 4 RELAXATION TECHMQUES. Give youselt $-10 minutes todo this excise Sitch en some saft and relaxing mi Dim thetighs fou can, Sit dow or ke dawn ina comfortats Close eur ees anid place one han right abe your wals. Take chep best slowly though yor stomact slowly rie up. Soy treathe out, genty through Focus or your bresthing and fea the ‘cutot yur body, Repeat tep 4 & 5 several times unt! ‘When cine, sly open your eyes,Stress Management Through Progressive Muscle Relaxationways to Distract Yourself Using Distraction ag a Coping Machanigm Pi acetate sn Simian Mernhal Produchve Achurbes Achurhes od Self-Care Creative exerciges Achuities a enterbainment Social & Time Washers activites Read the ayfide for 200+ digtyaction ideas & nove HOPEFULPANDA.COMMy facing fear step plan for: Sleeping away tron home ‘STEP §-GOAL To.atend a sleepover af my best flenifs house, STEPS To.ntay avemight al a clotaiess close fendi howe with viet from rum te fuck ena inde br STEP A ‘Hawa a sleep over with my fend, in a tent in my backyard. STEPS Have a sleep over in my brother's bedroom wihaul him there, ‘STEP2 To slay af a closevless close Iriends house untl dinner. STEP 1 To go to.a close (her less close) friend's house during the day, thar pick-up at duskMy experiences of social anxiety Below is a list of common experiences for those people suffering from social anxiety. Identify which experiences of social anxiety you have experienced recently and in the past. Possible experiences | Have | When? Dol Comments of social anxiety experienced experience this? this now? Feeling very anxious in peter Yeo Yeo Feeling very set conscious n social “esiNo Yeo stuntions Thinking that on sup i eoang YesiNo YesiNo Thinking that I'm ae YesNo Yeo Thinking that I'm ene “eso Yeo ‘Thinking that I'm being YeiNo Judged negiively fete Withdrawing in social ice YeriNo YeiNo ‘Avoiding social situations | Yes/No YesINo Bushing in socal Siiaticcs ‘Yes/No: ‘Yes/No Swesing in social Suiadons ‘Yes/No: ‘Yes/No Staking socal ‘Siuations YesiNo ‘Yes/NoSe After a socal situation, if you use your feelings to judge how the situation went then this may lead to unhelpful thoughts and accompanying distress. After a social situation, record what happened ensuring that you write down facts rather than feelings. Date | Socialsituation | Anxiety (0-10) ‘What happened? What went wel What are the facts? ‘What have | learned from keeping this diary? ‘What have | learned? How can | use what I've learned? What will | do!Cee Seer ere eset Sea eee aa Dee et ssing af thoughts and fear jed an exposure hierarchy, or anxiety hierarch y be used to help you face safe apy session