Social anxiety is an intense fear of social situations and of being exposed to other people's attention. This fear often leads to social withdrawal. With this program you can gradually learn to change your thoughts and behaviours and thus overcome your social barriers. Using a combination of proven methods from cognitive behavioural therapy, you’ll learn to more easily manage your anxiety and reduce the social limitations that it brings.
About this program
- Focus for the Lesson: What is Social Anxiety?
- Status Update
- Meet Kim
- Key Take-aways from Kim's Story
- Kim Learning About Social Anxiety
- Key Take-aways About SA
- Fight Flight Freeze
- Key Points about Fight, Flight and Freeze
- Knowledge Check: Fight, Flight or Freeze
- Mapping My FFF symptomsOptional
- Mapping My Symptoms
- Key Points about Mapping My Symptoms
- Mapping My SymptomsOptional
- Understanding Exposure
- My Goals
- Behavioural Experiments
- IE Behaviour ExperimentOptional
- A Guide to Relaxation Exercises
- Progressive Muscle Relaxation IntroOptional
- Kim's Diary
- Writing Exercise: Your StoryOptional
- My Best Tools
- Planning Your Practice Time
- Lesson 1 Summary
- What Did You Think About this Lesson?Optional
- Focus for the Lesson: Beat Anxiety with Exposure
- Status Update
- SPIN Social Anxiety Scale
- IE Behavioural Experiment Review
- The Spotlight Effect
- Safety Behaviours
- Key Points About Safety BehavioursOptional
- Knowledge Check: Safety Behaviours
- Worry Related BehavioursOptional
- Key Points About Worry Related Behaviours
- Replacing Safety Behaviours
- Introduction to Exposure
- Knowledge Check: Exposure 1
- Understanding ExposureOptional
- Knowledge Check: Exposure 2
- Situational Exposure PyramidOptional
- Situational Behaviour ExperimentsOptional
- Building Healthy RelationshipsOptional
- Key Points about Healthy RelationshipsOptional
- Knowledge Check: Building Healthy Relationships
- Isometric RelaxationOptional
- Isometric RelaxationOptional
- Guided Sleep 1Optional
- Progressive Muscle RelaxationOptional
- Kim's DiaryOptional
- Writing Exercise: Affirmative WritingOptional
- Planning Your Practice Time
- Lesson 2 SummaryOptional
- What Did You Think About this Lesson?Optional
- Focus for the Lesson: Observing and Responding to Worry
- Status Update
- Continuing the Exposure Journey
- Observation Model
- Key Points about Observation Model
- Knowledge Check: Observation Model
- Observation Model: Social SituationOptional
- Observation Model: Safe SituationOptional
- Why Worry Escalates
- Key Points about Why Worry Escalates
- Knowledge Check: Why Worry Escalates
- Postponement Periods
- Key Points about Postponement Periods
- Knowledge Check: Postponement Periods
- Postponement Instructions
- Postponement Log: WorryOptional
- Postponement Log: RuminationOptional
- Progressive Muscle RelaxationOptional
- Kim's Diary
- Writing Exercise: Expressing YourselfOptional
- Planning Your Practice Time
- Lesson 3 Summary
- What Did You Think About this Lesson?Optional
- Focus for the Lesson: Fine-Tuning Your Thoughts
- Status Update
- SPIN Social Anxiety ScaleOptional
- Continuing the Exposure Journey
- About Thinking Errors
- Key Points about Thinking Errors
- Cognitive Biases and Unhelpful Thinking 1
- Info Sheet: Common Thinking Errors 1
- Knowledge Check: Cognitive Bias 1
- Creating Alternative Thoughts 1
- Cognitive Biases and Unhelpful Thinking 2
- Info Sheet: Common Thinking Errors 2
- Knowledge Check: Cognitive Bias 2
- Creating Alternative Thoughts 2
- Progressive Muscle Relaxation 4Optional
- Kim Diary 4
- Writing Exercise: Going DeeperOptional
- Planning Your Practice Time
- Lesson 4 Summary
- What Did You Think About this Lesson?Optional
- Focus for the Lesson: Taking The Driver's Seat
- Status Update
- Continuing the Exposure Journey
- Behavioural Experiments Without Safety Behaviours
- Inner Dialogue
- Key Points about Inner Dialogue
- Knowledge Check: Inner Dialogue
- Exploring our Inner Dialogue
- Creating Supportive Inner Dialogue
- Separating Thoughts from EmotionsOptional
- Key Points about Separating Thoughts from Emotions
- Knowledge Check: Separating Thoughts and Emotions
- Introduction to Mindfulness
- Key Points About Mindfulness
- Knowledge Check: Mindfulness
- Floating Leaves 1Optional
- Notice and Return Meditation 1Optional
- Kim Diary
- Writing Exercise: Stream of ConsciousnessOptional
- Planning Your Practice Time
- Lesson 5 Summary
- What Did You Think About this Lesson?
- Focus for the Lesson: Renewing Your Focus
- Status Update
- SPIN Social Anxiety ScaleOptional
- Continuing the Exposure Journey
- Introduction to Focus of Attention
- Focused Attention
- Key Points about Focused Attention
- Knowledge Check: Focused Attention
- Creating Habits
- Key Points About Creating Habits
- Knowledge Check: Creating Habits
- Three Habits I Want to Strengthen
- Postponement Log: Worry 2Optional
- Postponement Log: Rumination 2Optional
- Body Scan Exercise 1Optional
- Kim Diary 6
- Writing Exercise: Finding the PositiveOptional
- Planning Your Practice Time
- Lesson 6 Summary
- What Did You Think About this Lesson?Optional
- Focus for the Lesson: Healthy Relationships
- Status Update
- Continuing the Exposure Journey
- Assertiveness
- Key Points about Assertiveness
- Assertiveness Techniques
- Key Points about Assertiveness Techniques
- Knowledge Check: Assertiveness
- Act More Assertively
- Observation Model: Mapping Unassertive Behaviour
- Observation Model: Becoming More Assertive
- Kim Diary 7
- Writing Exercise: Perspective TakingOptional
- Planning Your Practice Time
- Lesson 7 Summary
- What Did You Think About this Lesson?Optional
- Focus for the Lesson: Building Habits for Life
- Status Update
- SPIN Social Anxiety ScaleOptional
- Kim Summarises her Journey
- Revisit Your Goals
- Revisit your Safety Behaviours
- Keep Working
- Review Your Toolkit and Stay on Top of Setbacks
- Kim Diary 8
- Writing Exercise: Legacy WritingOptional
- What do I do From Here?
- What did You Think About this Program?Optional