3 CBT Techniques For Social Anxiety
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- เผยแพร่เมื่อ 12 มิ.ย. 2024
- These CBT techniques, when used alongside interventions designed to help on the non-cognitive level of human emotional response, can have powerful effects for those suffering from social anxiety.
So in this video I share the CBT approach I use to help my social anxiety clients feel less shy and lonely and improve social comfort.
All notes and references can be found on the original article over on my blog:
▶︎www.unk.com/blog/3-loneliness...
More CBT techniques:
▶︎ • 3 Instantly Calming CB...
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++About Mark Tyrrell++
Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.
More about me here:
▶︎www.unk.com/blog/about-mark-t...
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I have noticed, that everytime I chew a gum, I feel much more relaxed. And it's also scientifically proven, that eating or chewing something relax you. Because your body and subconscious mind think: well, if I am eating, there is no danger. This information might help you too :-)
That's an interesting phenomenon. There'd been studies that showed chewing gum helped on test performance. One theory was that the movement increased circulation in the brain a bit, but your idea of it increasing calm may be more of the basis for improvement. The calmer test taker can access their memory banks with greater ease.
True
Yes,!:& thank you for sharing. 😃
2 minutes in and I just realized that I'm very nervous around people because i still feel like that adolescent girl who was cruelly bullied in school: called ugly, smelly (didn't think i was but...), Weirdo. I was quiet and shy and in math club. I had a few friends but always felt like the sad pathetic pity case.
Now I'm 31 and i realize that my immaturity (i do have immature traits) might be stemming from not having fully felt like a "grown up."
I need to grow up and feel like I'm not that ugly girl anymore that everyone wants to make fun of.
Extroverted people make me nervous bc I'm always afraid they're gonna call me out, make fun of my clothes, or something.
I feel you tho 😂 i feel like im stuck in my teen years akward bullied little girl i was. We should not be so hard on us maybe we need to heal our little inner child ❤😊
Points that I want to remember:
- Extend the outbreath using the 7/11 technique
- Audibly sigh
- Refocus my attention by pausing to notice details of the environment (color, artwork, clothing, etc.)
Thank you for another great video!
Her social feelings are from she's internalised critical comments in a social setting from bullying and painful social exclusion. If she was surrounded by good friends and the love they have for them she would feel fine. Notice how people with this is a system of coping and need for safety
I watched your anxiety playlist, which ended with this video. I'd like to say you are very helpful and great to listen to. Thanks for sharing, Much appreciated.
I was rejected by the one person no one will ever want to get to know me is a powerful internal message that we need to illuminate 🙌🏽
Dr. Mark tyaller I am grateful for this mine lifsaveing video.
Aww, I love this quote at the end
Thank you for sharing your knowledge and techniques. It has been so helpful. 9:04 AM, Eastern Time.
thank you for your videos!
I find your videos very helpful. Thank you very much for posting them!
i really like your intros.....its interesting what you had to say about the externalizing
Thank you
I truly love your approach, and philosophy. Do you offer Private online sessions?
hello emily
Very helpful
Excellent video thank you for sharing!!!
partway through vid, this man is a genius
Certain people make me very uncomfortable, I can’t even look at them let alone speak to them it happens everywhere and I don’t know when it will happen as each individual has a different effect on me , I wish I could feel the same with everyone as it scuttles my social life and hijacks my mind .. My issue is I take lots of Qs from people’s faces and body language eg if two people are laughing after looking in my direction people who stare at me from a distance when I’m chatting to other people, like as if they are judging me , if I could see no faces I’d be much happier just blank heads ..
Omg this is so relatable😭
This is a cognitive distortion called ‘personalisation’.
I have heard you on many occasions mentioning the written article for reference where will I find the written articles. Thank you
my anxiety started when 3 of the neighbours stopped speaking to me i do not like going out on my own and allso i lost my daugher 2 years
I found that meditation helps relieve anxiety & reduces overthinking too....Do grounding techniques also work for social anxiety?
Can you do a session on facial blushing and any techniques to help overcome this condition.
If you can notice, Mark is very smart by applying psychology even to his video here, by focusing on only his face and blurring out all peripheral views. This makes viewers really focus on his words, so listen carefully ;)
been waiting a long time for this one. thank you mark, both you and that polka dot shirt
Section 2: Ball stretcher
I have 2 questions, first, anxiety is related to perceived future consequences or anything that is about to happen or might happen, so why would recall ''bad memories''? like your client had a ball up ahead, how is she supposed to notice the details of the ball from her memories to calm her down if she still has yet to attend the ball??
secondly, if a person is really anxious, how are we supposed to make her recall the unemotional or unimportant or unrelated details? they have no emotions at all, how are they supposed to nullify the anxiety? event the client might feel, ''why am I recalling something irrelevant?''
Ok so your assuming that they are anxious all the time so firstly see step 1 is to use the breathing technique to feel calm, then you will feel something other than anxiety if you apply that right, you won't be recalling something irrelevant just anything other than the anxious thoughts to change your mind slowly
Dear doctor. my situation with insomnia turn for worse lately. It is a second week when almost every other night I have been completely sleepless. A month before I use L-Theanine (100 mg capsule) to help for falling asleep. Suddenly one evening it did i was not able to fall asleep all night. I continue my CBT__I routine for 6 months. Last night was exceptionally hard. I am really dysfunctional now. Is there is any hope for someone like me? I fully agree with your reasoning that anxiety is not allowing to relax my body and mind and sleeping pills or supplements have no chance for success in such an endeavor.
Try meditating, exercise, CBD oil, microdose psilocybin, do them all at once and wim hof method. Also lions mane and reishi mushrooms produce new brain cells and will probably aid in your CBT although I'm yet to see any research on it
Hope this helps 👇
I found success with recovery from insomnia with the following:
1:Bed time restriction therapy.
And these statements
1: Awakenings every 90mins is normal, and it means good sleep is happening (the natural sleep cycle)
2: sleep bounces back after sleep loss
3: sleep is biological and can't be forgotten.
confirmation bias is a big problem at every level from material sciences, individual interactions and general mental health, add in Groupthink and group attribution error, and you get conspiracy fantasists, prejudice in any direction, all the way up to party political infighting, toxic party vs party tribalism, and even international politics. It is uncomfortable to get your head around at first, but being less certain about negative things you think are true, until you've searched out evidence that proves you correct and also contradicts it and verified it, really is a healthier state of mind.
Playing 'my truth vs yours' is a big problem. Solution: Add truth to truth, make a bigger, more complex truth.
People who pay attention to history and economics recognize conspiracy is a recurring feature. The courts in the US recognize this, too. The most common criminal charge brought against defendants is "conspiracy" and in these instances, it is the District Attorney who is the conspiracy theorist, as the role of the DA is to formulate a narrative on how the crime was committed in order to prosecute it. The disparaging term "conspiracy theorist" was popularized by the CIA sending out a memo in 1967 to their operatives ensconced in the media telling them to use the phrase in print to discredit those who had published books finding falsity in the Warren Report that declared Lee Harvey Oswald acted alone to kill JFK. The Warren Commission disregarded that there had been 4 other plots to kill JFK in various US cities that had been foiled, all of which involved patsies and groups of snipers. The fact that CIA personnel were positioned within broadcast and print media as journalists and editors was itself a conspiracy that the CIA named Operation Mockingbird, begun in 1947, with the goal of suppressing true reportage and planting false stories. People become "conspiracy fantasists" in the eyes of those who are too reliant on major media that has trained their audience to disparage those that recognize massive conspiracies have been deployed to manipulate us. The major media is owned by billionaires engaged in class warfare against us, and step one is to confuse with lies.
If you're shy, you're not being good, you're being another type of bad.
Imagine if a policeman acted shy of his job in helping your granny late at night...Shyness is bad for everyone.
Go do it badly, it's better than not doing it at all. Vanity flies out the window in times of crisis. So make your needs/duties/interests a bit more crucial. Fix yourself so we can all go do more fun things. I don't want to lick peanutbutter off your problems. We must not enjoy having problems and endlessly talking about them. To hell with that waste of a life. If you don't know what to do, lõõk around your space & beautify it!
I think this is meant to be helpful. But the way it is worded comes across as very harsh, aggressive, and overall counterproductive.
In other words, "Just get over it" is the worst thing to say to a person with emotional distress.
@@Nyx773
All I hear from devouring-mother types is 'awe he's so shy, awe....'
Leftist poison - Stalin.
Rightist poison - Hitler.
Abuse:
Child beating
Child emotional cruelty
Child neglect
Child-devouring overprotection
Almost all are shy DUE to the overprotection.
They deserve _controlled_ exposure to shock - to wake them up.
This is why people divorce.
I'm trying to make things happen, chop wood & get the cabin built. You knit the baby sweaters. But we both can't.
Nyx773 I'm aiming at the 50 year old overmothered shy tv addicted man-child types.
Not so much the ptsd types who need rest healing & gentle & gradual reintegration.
But remember, if things aren't moving or moving too slowly, truth need be expressed in all her fair glory.
The devouring mother types play nice, up to a point, only to snap & comeback full circle when the child won't climb off her back when she is under stress.