Name: Rediscovering the Social Me
Price: 105.0 EUR

About this program

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.

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 symptoms
Optional
Mapping My Symptoms
Key Points about Mapping My Symptoms
Mapping My Symptoms
Optional
Understanding Exposure
My Goals
Behavioural Experiments
IE Behaviour Experiment
Optional
A Guide to Relaxation Exercises
Progressive Muscle Relaxation Intro
Optional
Kim's Diary
Writing Exercise: Your Story
Optional
My Best Tools
Planning Your Practice Time
Lesson 1 Summary

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 Behaviours
Optional
Knowledge Check: Safety Behaviours
Worry Related Behaviours
Optional
Key Points About Worry Related Behaviours
Replacing Safety Behaviours
Introduction to Exposure
Knowledge Check: Exposure 1
Understanding Exposure
Optional
Knowledge Check: Exposure 2
Situational Exposure Pyramid
Optional
Situational Behaviour Experiments
Optional
Building Healthy Relationships
Optional
Key Points about Healthy Relationships
Optional
Knowledge Check: Building Healthy Relationships
Isometric Relaxation
Optional
Isometric Relaxation
Optional
Guided Sleep 1
Optional
Progressive Muscle Relaxation
Optional
Kim's Diary
Optional
Writing Exercise: Affirmative Writing
Optional
Planning Your Practice Time
Lesson 2 Summary
Optional

Focus for the Lesson: Observing and Responding to Worry
Status Update
Continuing the Exposure Journey
Observation Model
Key Points about the Observation Model
Knowledge Check: Observation Model
Observation Model: Social Situation
Optional
Observation Model: Safe Situation
Optional
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: Worry
Optional
Postponement Log: Rumination
Optional
Progressive Muscle Relaxation
Optional
Kim's Diary
Writing Exercise: Expressing Yourself
Optional
Planning Your Practice Time
Lesson 3 Summary

Focus for the Lesson: Fine-Tuning Your Thoughts
Status Update
SPIN Social Anxiety Scale
Optional
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 4
Optional
Kim Diary 4
Writing Exercise: Going Deeper
Optional
Planning Your Practice Time
Lesson 4 Summary

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 Emotions
Optional
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 1
Optional
Notice and Return Meditation 1
Optional
Kim Diary
Writing Exercise: Stream of Consciousness
Optional
Planning Your Practice Time
Lesson 5 Summary

Focus for the Lesson: Renewing Your Focus
Status Update
SPIN Social Anxiety Scale
Optional
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 2
Optional
Postponement Log: Rumination 2
Optional
Body Scan Exercise 1
Optional
Kim Diary 6
Writing Exercise: Finding the Positive
Optional
Planning Your Practice Time
Lesson 6 Summary

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 Taking
Optional
Planning Your Practice Time
Lesson 7 Summary

Focus for the Lesson: Building Habits for Life
Status Update
SPIN Social Anxiety Scale
Optional
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 Writing
Optional
What do I do From Here?
What did You Think About this Program?
Optional

Author

Chief Psychologist

Henrik Haaland Jahren

Henrik H. Jahren is an authorized psychologist in both Norway and Australia. After graduating as a clinical psychologist in Australia, he has worked with the development and delivery of psychological services in clinical, sport and organizational psychology over the past 10 years. During the last 3 years, he has been a part of the sports psychology department of the Norwegian Olympic Committee. Before that, he ran a private practice for 7 years (in Norway and internationally). He has experience from the public specialist care treating patients with severe mental disorders, and as a psychologist for a public initiative that addresses workers at risk of sick leave due to mental challenges.

Enroll €105