Worry and Anxiety

Rediscovering the Social Me

Ywz3fljqlqqtjatlybxg
About this program
Social anxiety is an intense fear of social situations and being judged by others, leading to isolation and withdrawal. In this program you will learn to overcome the symptoms of social anxiety using a step-by-step approach. You will begin by mapping your symptoms and identifying the areas and situations which make you feel anxious. You will then begin learning a range of tools that will help you change your thoughts and behaviours to become more comfortable in social situations. Using a combination of CBT techniques, relaxation exercises and behavioural changes you will come to feel less anxious around other people and begin to regain control of your life.
1. What is Social Anxiety?
  • How the Program Works
  • Focus for the Lesson: What is Social Anxiety?
  • Learning Model
  • 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
  • Building Your Toolkit
  • Planning Your Practice Time
  • Lesson 1 Summary
  • What Did You Think About this Lesson?
    Optional
2. Beat Anxiety with Exposure
  • Focus for the Lesson: Beat Anxiety with Exposure
  • Status Update
  • SPIN Social Anxiety Scale
    Optional
  • IE Behavioural Experiment Review
  • The Spotlight Effect
  • Safety Behaviours
  • Key Points About Safety Behaviours
    Optional
  • Knowledge Check: Safety Behaviours
  • Worry Related Behaviours
  • 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
  • What Did You Think About this Lesson?
    Optional
3. Observing and Responding to Worry
  • 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 1
    Optional
  • Postponement Log: Rumination 1
    Optional
  • Progressive Muscle Relaxation
    Optional
  • Kim's Diary
  • Writing Exercise: Expressing Yourself
    Optional
  • Planning Your Practice Time
  • Lesson 3 Summary
  • What Did You Think About this Lesson?
    Optional
4. Fine-Tuning Your Thoughts
  • Focus for the Lesson: Fine-Tuning Your Thoughts
  • Status Update
  • SPIN Social Anxiety Scale
    Optional
  • Continuing the Exposure Journey
  • 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
  • What Did You Think About this Lesson?
    Optional
5. Taking The Driver's Seat
  • 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
  • What Did You Think About this Lesson?
    Optional
6. Renewing Your Focus
  • 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
  • What Did You Think About this Lesson?
    Optional
7. Healthy Relationships
  • 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
  • What Did You Think About this Lesson?
    Optional
8. Building Habits for Life
  • 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 Behaviors
  • 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?