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1e1491100126-0 | “Social anxiety and shyness can become so intense that they prevent people from en -
joying life. This book is ideal for anyone who wants to learn to be more comfortable
around other people. Drs. Antony and Swinson have taken proven treatments for social
anxiety and adapted them for a non-professional audience. The s... | shyness_social.pdf |
1e1491100126-1 | anxiety and traumatic stress disorders program at the University
of California, San Diego | shyness_social.pdf |
7e3977fe64c0-0 | “This is an excellent resource written by world-renowned and skilled clinicians and
researchers in the area of anxiety disorders. Drs. Antony and Swinson present the most
up-to-date information about social anxiety and its treatment in a way that is clear and,
most importantly, that provides step-by-step tools for ... | shyness_social.pdf |
7e3977fe64c0-1 | — Jacqueline B. Persons, Ph.D., director of the San Francisco Bay
Area Center for Cognitive Therapy and clinical professor in the
department of psychology at the University of California, Berkeley | shyness_social.pdf |
ada8c9337b94-0 | MARTIN M. ANTONY , PH.D.
RICHARD P . SWINSON, MD
New Harbinger Publications, Inc.PROVEN, STEP-BY-STEP TECHNIQUES
FOR OVERCOMING YOUR FEARTheShyness & Social Anxiety Workbook
SECOND EDITION | shyness_social.pdf |
a5db73e053bf-0 | Publisher’s Note
Care has been taken to confirm the accuracy of the information presented and to describe generally accepted practices. However, the authors, editors, and
publisher are not responsible for errors or omissions or for any consequences from application of the information in this book and make no warranty, ... | shyness_social.pdf |
a5db73e053bf-1 | Library of Congress Cataloging-in-Publication Data
Antony, Martin M.
The shyness and social anxiety workbook : proven, step-by-step techniques for overcoming your fear / Martin M. Antony
and Richard P . Swinson. -- 2nd ed.
p. cm.
Rev. ed. of: The shyness & social anxiety workbook.
Includes bibliographical... | shyness_social.pdf |
08395352697b-0 | For our students.
—MMA and RPS | shyness_social.pdf |
b52c096e8d23-0 | Contents
Acknowledgments vii
Introduction 1
Part 1 Understanding Your Social Anxiety
Chapter 1 Shyness and Social Anxiety 5
Chapter 2 Why Do You Have These Fears? 29
Chapter 3 Getting to Know Your Social Anxiety 39
Part 2 How to Overcome Social Anxiety and Enjoy Your Life
Chapter 4 Making a Plan for Chan... | shyness_social.pdf |
10685a3c9a76-0 | The Shyness & Social Anxiety Workbook
viRecommended Readings 239
National and International Associations Providing Referrals 245
Internet Resources 249
References 251 | shyness_social.pdf |
3c743c5d506a-0 | Acknowledgments
There are many people without whom this workbook would not have been possible.
First, we wish to acknowledge those who were instrumental in developing and investi -
gating the treatments described in this book. Dr. Aaron T. Beck pioneered many of the
cognitive strategies that are used throughout the w... | shyness_social.pdf |
19c63baaf81e-0 | Introduction
Shyness and social anxiety are universal. From time to time, almost everyone has felt
nervous speaking in front of a group or anxious when interacting with another person.
We wonder if a presentation has gone well or whether we have made a good impression
on a first date or a job interview. In fact, even... | shyness_social.pdf |
19c63baaf81e-1 | anxiety and to teach you how to evaluate the main features of your own social anxiety.
Then we discuss the costs and benefits of different treatment approaches and help you to
select among available treatment options. Subsequent chapters provide detailed informa -
tion about particular treatment strategies including m... | shyness_social.pdf |
75f4a819d4cb-0 | The Shyness & Social Anxiety Workbook
2fine-tuning your communication and performance skills. The final chapter of the book
discusses strategies for maintaining your improvements.
This book is different from other self-help books in a number of ways. Of the many
books on social anxiety and shyness that you will find in ... | shyness_social.pdf |
75f4a819d4cb-1 | This workbook is designed so that it can be used alone or coupled with regular visits to
a professional therapist. In fact, a motive for writing this book was to have a good refer -
ence our own clients and patients can use as they progress through therapy.
This second edition has been thoroughly updated with the late... | shyness_social.pdf |
e1da16cd3b7f-0 | PART 1
Understanding Your
Social Anxiety | shyness_social.pdf |
d5249b4bb142-0 | CHAPTER 1
Shyness and Social Anxiety
Rachel was a twenty-six-year-old woman who worked as an assistant manager of a small
bookstore. She was referred to our Anxiety Treatment and Research Centre to get help
for intense anxiety about her upcoming wedding. Rachel wasn’t afraid of being married;
in fact, she looked for... | shyness_social.pdf |
d5249b4bb142-1 | accepted the invitations. She had a long list of excuses to get out of socializing with
other people. She was comfortable only with her family and a few longtime friends, but
aside from those, she usually avoided contact with other people.
After college, Rachel began working at a bookstore, and after a short time, sh... | shyness_social.pdf |
e3959aec583a-0 | The Shyness & Social Anxiety Workbook
6However, she avoided eating lunch with other staff members, and she never attended
any social events, including the company’s annual holiday party.
Rachel lived with her social anxiety for years, despite how it interfered with her
education, work, and social life. It was not unt... | shyness_social.pdf |
e3959aec583a-1 | fear is controlled, in part, by an area of the brain called the limbic system. The limbic system
includes some of the deepest, most primitive structures of the brain—structures shared
by many less “evolved” animals. In fact, there is reason to believe that the emotion of fear
is present across most, if not all, anim... | shyness_social.pdf |
ac9f62b7144b-0 | Shyness and Social Anxiety
7There is no question that when anxiety is too intense it can interfere with perfor -
mance; however, mild to moderate amounts of anxiety are actually helpful. If you never
became even slightly anxious under any circumstances, you probably wouldn’t bother
doing the things that must be done.... | shyness_social.pdf |
ac9f62b7144b-1 | any obvious trigger. Panic attacks are discussed in more detail later in this chapter.
To summarize, fear is an emotional reaction to an immediate danger, whereas anxiety
is a state of apprehension about some future threat. For example, worrying about giving
a presentation that is a week away is a reflection of anxiet... | shyness_social.pdf |
b4196a3bab12-0 | The Shyness & Social Anxiety Workbook
8as interpersonal situations ) or situations in which you are the focus of attention or might be
noticed by others (these are often called performance situations ). Examples of interpersonal
situations and performance situations that may be feared by people with high levels of
s... | shyness_social.pdf |
28bf1cc7af76-0 | Shyness and Social Anxiety
9UÊActing on a stage
UÊReading out loud in front of others
UÊEating or drinking in front of others
UÊUsing public bathrooms with others in the room
UÊWriting with others watching (for example, completing a form in public)
UÊMaking a mistake in public (for example, falling down, dropping your ... | shyness_social.pdf |
28bf1cc7af76-1 | speaking), whereas for others, the social anxiety occurs in almost all social situations.
The experience of social anxiety is related to a number of common personality
styles and traits including shyness , introversion , and perfectionism . People who are shy often
feel uncomfortable in certain social situations, par... | shyness_social.pdf |
fcf0df9ad1c0-0 | The Shyness & Social Anxiety Workbook
10will notice their “flaws” and judge them negatively. Perfectionism is discussed again later
in this chapter.
HOW COMMON IS SOCIAL ANXIETY?
It is difficult to obtain accurate estimates of the prevalence of social anxiety because
different studies have tended to define social anxiet... | shyness_social.pdf |
fcf0df9ad1c0-1 | 12 percent of people reported having the necessary symptoms to receive a diagnosis of
social anxiety disorder at some point in their lives. In fact, social anxiety disorder was
found to be the fourth most prevalent psychological problem in this study, after depres -
sion, alcohol abuse, and specific phobias (for examp... | shyness_social.pdf |
b5b26d45f5be-0 | Shyness and Social Anxiety
11There also may be differences in the types of social situations that men and women
fear. One study found that men with social anxiety disorder were more fearful than
women of urinating in public bathrooms and returning items to stores, whereas women
with social anxiety disorder were more... | shyness_social.pdf |
b5b26d45f5be-1 | In this section, we will discuss how a person’s social anxiety can affect relationships,
work and school, and other day-to-day activities. After reading each section, take a few
moments to consider how your social anxiety affects each of these areas of your life, and
then describe this in the space provided.
Relatio... | shyness_social.pdf |
c330020c55b8-0 | The Shyness & Social Anxiety Workbook
12may be completely out of the question. Social anxiety may be more manageable around
more familiar people, such as close friends and family—but not always. For some people,
anxiety may actually increase as a relationship becomes more intimate. Also, social anxiety
can interfere... | shyness_social.pdf |
c330020c55b8-1 | finishing high school, he kept in touch with his closest friends. However,
because of his anxiety, he often dreaded returning their calls and almost
never accepted their invitations to get together. Eventually, his friends
stopped calling him.
UÊAlison’s roommate consistently plays loud music after midnight, making i... | shyness_social.pdf |
06980e21692d-0 | Shyness and Social Anxiety
13Education and Career
Significant social anxiety can have an impact on a person’s education and career.
It can affect the types of courses you take in school and the types of jobs you might
accept. It can also affect job performance as well as your enjoyment of school or work.
Consider the... | shyness_social.pdf |
06980e21692d-1 | view is completely overwhelming. On several occasions she has arranged for
job interviews and then failed to show up because of her social anxiety.
UÊPeople at work think that Jason is a snob. He tends to be very serious, and
he speaks very little to others. Even when someone asks him a question, he
tends to answer ... | shyness_social.pdf |
7cd305b75006-0 | The Shyness & Social Anxiety Workbook
14Other Day-to-Day Activities
Just about any activity that involves contact with other people can be affected by
social anxiety. The following examples illustrate the range of situations and activities that
are often difficult for people who are socially anxious.
UÊSita avoids goi... | shyness_social.pdf |
7cd305b75006-1 | anxiety disorders listed in the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition,
Text Revision (DSM-IV-TR; American Psychiatric Association 2000). The DSM-IV-TR is
the guide used by mental health practitioners to identify and diagnose various types of
psychological problems. DSM-IV-TR diagnose... | shyness_social.pdf |
34e4bab31fdc-0 | Shyness and Social Anxiety
15Although there is strong evidence that some of the DSM-IV-TR disorders (for
example, schizophrenia, Alzheimer’s disease) are associated with a biological dysfunc -
tion, the evidence is much less clear for other disorders. The problems listed in the
DSM-IV-TR range from severe mental illn... | shyness_social.pdf |
34e4bab31fdc-1 | anxiety disorder if he or she had a strong fear of public speaking but didn’t need to speak
in front of groups and didn’t care about having the fear. On the other hand, a person
who fears public speaking and needs to speak in front of groups (for example, a school -
teacher) might be considered to have social anxiety... | shyness_social.pdf |
ee4a12bf8d0c-0 | The Shyness & Social Anxiety Workbook
16Diagnosing social anxiety disorder is a complicated task. The information outlined
in this section gives you an idea of how mental health professionals distinguish different
types of problems from social anxiety disorder. However, this overview will probably not
be enough for ... | shyness_social.pdf |
ee4a12bf8d0c-1 | the cognitive aspects of social anxiety (anxious thoughts, expectations, predictions), and
the behavioral aspects of social anxiety (for example, avoidance of social situations).
Cognitive behavioral treatments for social anxiety encourage people to think of
their social anxiety in terms of these three components. In... | shyness_social.pdf |
8f8d65eca45f-0 | Shyness and Social Anxiety
17UÊRacing or pounding heart
UÊBreathlessness or smothering feelings
UÊDizziness or lightheadedness
UÊDifficulty swallowing, choking feelings, or a “lump” in the throat
UÊQuivering or shakiness (for example, in the hands, knees, lips, or whole
body)
UÊBlushing
UÊNausea, diarrhea, or “butterfli... | shyness_social.pdf |
8f8d65eca45f-1 | socially anxious, their symptoms are much less noticeable than they think. For example,
a study by Mulkens, de Jong, Dobbelaar, and Bögels (1999) found that when socially
anxious individuals are exposed to a stressful social situation, they are more likely than
nonanxious individuals to believe that they are blushi... | shyness_social.pdf |
d8e32885d349-0 | The Shyness & Social Anxiety Workbook
18that there were no differences between socially anxious and nonanxious people with
respect to the actual intensity of blushing.
Although in most cases people’s anxiety symptoms are less noticeable than they
think, there is no question that a small number of individuals have a t... | shyness_social.pdf |
d8e32885d349-1 | Strictly speaking, people don’t react emotionally to the situations and events in their
lives. Rather, they react to their beliefs and interpretations concerning these events and
situations. In other words, given an identical situation, different people might have com -
pletely different emotional responses, dependin... | shyness_social.pdf |
7fbf9f2a02f4-0 | Shyness and Social Anxiety
19UÊThe other person is not interested in the topic of the conversation but still
likes you as an individual.
UÊThe other person is hungry.
UÊThe other person is in a hurry (for example, he or she is late for an
appointment).
UÊThe other person is tired.
UÊThe other person is feeling sick o... | shyness_social.pdf |
7fbf9f2a02f4-1 | UÊPeople should always be interested in what I am saying.
UÊPeople should never have a disapproving or bored look on their face when
I am talking.
UÊPeople should never talk about me behind my back.
UÊIf I make a mistake at work, I’ll get fired. | shyness_social.pdf |
002445c6c20a-0 | The Shyness & Social Anxiety Workbook
20UÊPeople will be angry with me if I make a mistake.
UÊI’ll make a fool of myself if I give a presentation.
UÊPeople can tell when I’m nervous.
UÊPeople find me unattractive, boring, stupid, lazy, incompetent, weird, weak,
and so on.
UÊPeople are untrustworthy, judgmental, and nas... | shyness_social.pdf |
002445c6c20a-1 | the feared situation:
UÊTurning down an invitation to a party
UÊMaking an excuse not to have dinner with a friend
UÊNever answering questions in class
UÊAlways arriving late for meetings and leaving early in order to avoid making
small talk | shyness_social.pdf |
3da2a91bd7f9-0 | Shyness and Social Anxiety
21UÊOffering to help with the dishes at a party in order to avoid talking to the
guests
UÊMaking an excuse to get off the telephone with a friend or coworker
UÊDistracting yourself from your anxious thoughts
UÊHaving the room dark during your presentation in order to keep the audi -
ence foc... | shyness_social.pdf |
3da2a91bd7f9-1 | Alternatively, the cycle may begin with the cognitive component. For example,
before giving a presentation, you may tell yourself that you are going to lose your train
of thought and that others will notice how uncomfortable you are. You imagine that the
others will interpret your discomfort as a sign of weakness (c... | shyness_social.pdf |
d2ad18327977-0 | The Shyness & Social Anxiety Workbook
22Finally, the cycle may start with the behavioral component, namely avoidance and
safety behaviors. By putting off getting together with friends for a long time (behavioral
component), you are more likely to experience anxious thoughts (cognitive component)
about what might hap... | shyness_social.pdf |
d2ad18327977-1 | a sample completed form is included.
OTHER PROBLEMS AND FEATURES
Social anxiety is often associated with other problems. These may include panic attacks
in social situations, excessively high standards and perfectionism, depressed mood, a
negative body image, substance abuse, or difficulty trusting others. We will no... | shyness_social.pdf |
840e8bf29048-0 | Shyness and Social Anxiety
23minutes, although it usually peaks immediately or within a few seconds. Also, to meet
the full criteria for a panic attack, there must be at least four symptoms from a list
of thirteen, including racing heart, chest discomfort, dizziness, breathlessness, shaking,
stomach discomfort, swea... | shyness_social.pdf |
840e8bf29048-1 | In social anxiety, people tend to place too much importance on making a perfect
impression on others. If they are not guaranteed to be approved of by others, they may
feel very anxious in social situations or avoid socializing altogether. Perfectionism is
different from simply having high standards. High standards a... | shyness_social.pdf |
a06616b87cc2-0 | The Shyness & Social Anxiety Workbook
24People who are depressed are often embarrassed about feeling down, may assume
that others don’t want to be around them, and may avoid being around other people.
Social anxiety and depression are associated with similar thought patterns as well—
specifically, negative thoughts ab... | shyness_social.pdf |
a06616b87cc2-1 | alcohol or other drugs to feel more comfortable in social situations, it may be important
to address this issue at the same time that you are working on your social anxiety.
Anger and Mistrust of Others
In addition to fearing negative judgment from others, some people with high levels
of social anxiety may also have ... | shyness_social.pdf |
7cea094fbb54-0 | Shyness and Social Anxiety
25OVERCOMING SOCIAL ANXIETY
Two general approaches have been shown to be useful for overcoming social anxiety:
psychological strategies and medications. We’ll discuss each of these briefly.
Psychological Strategies
Although there are many different types of psychotherapy practiced by mental ... | shyness_social.pdf |
c96aa2c8e14f-0 | The Shyness & Social Anxiety Workbook
26
Three Components of Social Anxiety Monitoring Form
Place/Situation/TimeFear
(0–00)Physical Feelings Anxiety-Provoking Thoughts Anxious Behaviors | shyness_social.pdf |
2ced573ae374-0 | Shyness and Social Anxiety
27Three Components of Social Anxiety Monitoring Form—Completed Sample
Place/Situation/TimeFear
(0–100)Physical Feelings Anxiety-Provoking Thoughts Anxious Behaviors
At a party on Tuesday night;
I said to Mike, “It’s been ages
since I saw you last,” and he
responded by reminding me
that I... | shyness_social.pdf |
069e88fda38e-0 | CHAPTER 2
Why Do You Have
These Fears?
BIOLOGICAL FACTORS
As with any emotion or personality trait, our biology affects the tendency to experience
anxiety in social situations (Mathew and Ho 2006). Biological processes such as natural
selection or evolution, genetics, brain activity, and alterations in the levels o... | shyness_social.pdf |
9551c461b8f3-0 | The Shyness & Social Anxiety Workbook
30have developed according to the same laws of natural selection that are thought to have
guided the more “positive” aspects of human evolution (Moalem and Prince 2007; Nesse
and Williams 1994).
For example, in their book, Why We Get Sick: The New Science of Darwinian Medicine , ... | shyness_social.pdf |
9551c461b8f3-1 | very much dependent on those around us. None of us could survive without the help of
others. As infants and children, we are completely dependent on our parents for food,
shelter, comfort, and education. As we grow up, we continue to depend on other people.
We depend on our employers to provide us with money for foo... | shyness_social.pdf |
9551c461b8f3-2 | errors at work or school. In addition, socially anxious people often avoid taking social
risks and may therefore find it difficult to make friends or to find work. Whereas mild to
moderate levels of social anxiety are completely normal and potentially helpful, extreme
social anxiety can interfere with a person’s functi... | shyness_social.pdf |
df83b63cb48f-0 | Why Do You Have These Fears?
31So, from an evolutionary perspective, people with social anxiety disorder do not
have an illness, per se. Rather, they have too much of a good thing . Social anxiety is helpful in
small doses, but when it is too intense, it can make life more difficult.
Genetics and Social Anxiety
Socia... | shyness_social.pdf |
df83b63cb48f-1 | rial). Because twin pairs tend to be raised in similar environments regardless
of whether they are identical twins or fraternal twins, a higher social anxiety
concordance rate in identical twins than in fraternal twins is thought to be
evidence that genetics may have played a larger role in the development of
the s... | shyness_social.pdf |
85ff3e5e111b-0 | The Shyness & Social Anxiety Workbook
32make up human DNA. This work has made it possible for scientists to study
particular genes that may be involved in the development of social anxiety
disorder and many other conditions, using research methods known as
linkage studies and association studies .
So, what do we kn... | shyness_social.pdf |
85ff3e5e111b-1 | focused and socially withdrawn. Not surprisingly, shyness and social anxiety tend to be
associated with both of these personality styles (Briggs 1988). Recently, researchers have
started to use molecular genetics studies to identify specific genes that may contribute
to traits such as introversion (Stein, Schork, and... | shyness_social.pdf |
ae30197789a4-0 | Why Do You Have These Fears?
33Effects of the Brain and Neurotransmitters
Compared with other psychological problems, including other anxiety disorders,
studies examining the biological factors underlying social anxiety often have failed to
obtain significant findings. For example, research examining hormonal factors, ... | shyness_social.pdf |
ae30197789a4-1 | that is involved in the experience of basic emotions, including fear), and the hippocampus
(a part of the limbic system that controls memory and spatial abilities). Furthermore,
treatment of social anxiety with either cognitive behavioral therapy or medication leads
to reductions in activity in the amygdala and hi... | shyness_social.pdf |
0f57cdc9cfaa-0 | The Shyness & Social Anxiety Workbook
34How Learning Contributes to Social Anxiety
A large number of studies suggests that learning plays an important role in the
development of fear. We learn to fear objects and situations through three main routes
(Rachman 1976). First, directly experiencing a trauma or some negati... | shyness_social.pdf |
0f57cdc9cfaa-1 | anxiety.
Examples of Negative or “Traumatic” Experiences That May Have Contributed to
My Social Anxiety | shyness_social.pdf |
9daf18b63412-0 | Why Do You Have These Fears?
35LEARNING BY OBSERVING OTHERS
Observation is a powerful way of learning to fear specific objects and situations. This
form of learning (also called vicarious learning ) includes developing a fear by observing role
models who themselves are anxious in social situations. Another form of ob... | shyness_social.pdf |
4c6b1b735879-0 | The Shyness & Social Anxiety Workbook
36In the space below, list examples of informational learning experiences that may have
contributed to, or helped to maintain, your social anxiety.
Examples of Indirect or Informational Learning Experiences That May Have
Contributed to My Social Anxiety
Why Only Some People Devel... | shyness_social.pdf |
4c6b1b735879-1 | chances of developing social anxiety. You have probably heard that the best thing to do
after falling off a horse is to get back on as soon as possible to avoid developing a fear of
horses. The same is true of social anxiety. If you avoid a social situation following a trau -
matic experience, you may increase your c... | shyness_social.pdf |
0c1ea0a41749-0 | Why Do You Have These Fears?
37HOW BELIEFS CONTRIBUTE TO
SOCIAL ANXIETY
As discussed in chapters 1 and 6, people with elevated social anxiety tend to think about
social situations in a more negative way than do those people who are less anxious.
Anxiety-provoking thoughts, interpretations, and predictions can lead ... | shyness_social.pdf |
0c1ea0a41749-1 | assume that others will interpret their physical symptoms as normal (perhaps
a sign of feeling hot, being hungry, and so on).
UÊWhen presented with an ambiguous social situation (for example, a stare
from someone else or a phone call that isn’t returned), people with ele -
vated social anxiety have a heightened tende... | shyness_social.pdf |
4df0073d10ce-0 | The Shyness & Social Anxiety Workbook
38that are related to social anxiety (words such as “blush” or “party”) than do
those who are less anxious.
UÊSocial anxiety is associated with a tendency to have a better memory and
recognition for other people’s faces, particularly if the expression on the
face appears to be n... | shyness_social.pdf |
4df0073d10ce-1 | to know. See chapters 7 through 9 for a discussion of strategies for confronting feared
situations instead of avoiding them and for stopping the safety behaviors that help to
maintain your fear over time. And, in chapter 10, we’ll discuss strategies for improving
communication and social skills. | shyness_social.pdf |
f42f76bab7bd-0 | CHAPTER 3
Getting to Know Your
Social Anxiety
WHY CONDUCT A SELF-ASSESSMENT?
The initial step that a psychologist, psychiatrist, or other mental health professional
takes in beginning to help an individual with a particular problem is a period of evalua -
tion and assessment. This evaluation process involves collect... | shyness_social.pdf |
533ed3e5dabe-0 | The Shyness & Social Anxiety Workbook
40In the same way, a detailed self-assessment will help you to understand and address
your difficulties with social anxiety. We strongly recommend that, before you begin
working on changing your own social anxiety, you carry out a careful self-assessment.
This assessment process ... | shyness_social.pdf |
533ed3e5dabe-1 | social situations. A comprehensive self-assessment will help you to decide which fears
to work on first. First, it will be important to identify which situations you fear and
avoid. Next, you will need to identify your priorities—that is, which aspects of the
problem you want to begin to address first. When choosing y... | shyness_social.pdf |
ad27c0773af8-0 | Getting to Know Your Social Anxiety
41UÊTry to work on fears that interfere the most with your day-to-day life. Being
able to confront the most disabling fears will have a much bigger impact on
your life than working on fears that are less important to you.
UÊIf one of your treatment aims is very important to you but... | shyness_social.pdf |
ad27c0773af8-1 | you to decide whether to spend time working on the skills involved in asser -
tiveness, public speaking, dating, or general communication. (See chapter
10 for strategies for improving various types of social and communication
skills.)
UÊIf you decide to take medications for your social anxiety, the choice of
which m... | shyness_social.pdf |
b80ae84be335-0 | The Shyness & Social Anxiety Workbook
42MEASURING YOUR IMPROVEMENT
Assessment is not only for the initial phase of your treatment. Rather, the process of
assessment should continue throughout treatment and even after treatment has ended.
Continuing the assessment process throughout treatment will provide you with a w... | shyness_social.pdf |
b80ae84be335-1 | Behavioral Assessment
A behavioral assessment involves directly observing a person’s behavior or asking
the person to perform a specific behavior and then measuring the thoughts and feelings
that arise in that situation. The most common types of behavioral assessment for social | shyness_social.pdf |
9b67c694857e-0 | Getting to Know Your Social Anxiety
43anxiety are the behavioral approach test and behavioral role-play . These involve having a person
enter a feared social situation (behavioral approach test) or act out a feared situation
in a role-play (behavioral role-play) and having the person report his or her fear level,
a... | shyness_social.pdf |
9b67c694857e-1 | that you need to work on most. At the beginning of chapter 4, we will suggest additional
questions that will help you to develop a treatment plan.
WHICH SOCIAL SITUATIONS DO YOU FEAR AND AVOID?
For each of the following situations (divided into interpersonal situations and per -
formance situations, as defined in chapt... | shyness_social.pdf |
2007d9a644e4-0 | The Shyness & Social Anxiety Workbook
44Fear Scale
0 10 20 30 40 50 60 70 80 90 100
None Mild Moderate Extreme Very
Extreme
Avoidance Scale
0 10 20 30 40 50 60 70 80 90 100
Never
AvoidRarely
AvoidSometimes
AvoidOften
AvoidAlways
Avoid
Feared Social Situations Worksheet
Interpersonal Situations (interacting w... | shyness_social.pdf |
e77521cbbdc7-0 | Getting to Know Your Social Anxiety
45Performance Situations (being observed by others)
Fear Avoidance Item
Giving a presentation at work
Making a toast at a party or family gathering
Speaking in meetings at work or school
Playing sports or participating in aerobics in front of
others
Standing in a wedding p... | shyness_social.pdf |
e77521cbbdc7-1 | extent to which the variable listed affects your level of fear or discomfort in the types of
social situations that you fear. For example, if you are much more anxious when talking
to a woman than when talking to a man, you might rate the effect of the other person’s
sex on your anxiety at about a 75 or 80. Use the ... | shyness_social.pdf |
8ae34523abdd-0 | The Shyness & Social Anxiety Workbook
46Effect on Your Discomfort Scale
0 10 20 30 40 50 60 70 80 90 100
No
EffectSmall
EffectModerate
EffectLarge
EffectVery
Large
Effect
Your Anxiety Variables
Aspects of the Other Person and their Effect on Your Discomfort
Effect
on Your
DiscomfortItem
Age (whether the o... | shyness_social.pdf |
91674073dff1-0 | Getting to Know Your Social Anxiety
47My Relationship with the Other Person and Its Effect on Your Discomfort
Effect
on Your
DiscomfortItem
How well you know the other person (family member, close friend,
acquaintance, stranger, and so on)
How intimate and close you are to the other person
Whether there is a hist... | shyness_social.pdf |
a320a6bcf0a3-0 | The Shyness & Social Anxiety Workbook
48Aspects of the Situation and Their Effect on Your Discomfort
Effect
on Your
DiscomfortItem
Lighting (for instance, the light level is so high that you feel that any
sign of anxiety will be visible)
How formal the situation is (for example, eating at a wedding reception
vs. ... | shyness_social.pdf |
a320a6bcf0a3-1 | that you are extremely fearful of experiencing the sensation in front of others.
Intensity of the Physical Sensations Scale
0 10 20 30 40 50 60 70 80 90 100
Not
at AllMild Moderate Extreme Very
Extreme | shyness_social.pdf |
1c9a17e9fa1f-0 | Getting to Know Your Social Anxiety
49Fear of Having the Physical Sensations in Front of Others Scale
0 10 20 30 40 50 60 70 80 90 100
No
FearMild
FearModerate
FearExtreme
FearVery
Extreme
Fear
Intensity of
SensationYour
Fear of
SensationSensation
Racing or pounding heart
Breathlessness or smothering f... | shyness_social.pdf |
b5d02ed5bf6d-0 | The Shyness & Social Anxiety Workbook
50 WHAT ARE YOUR ANXIETY-PROVOKING BELIEFS, PREDICTIONS,
AND EXPECTATIONS?
As discussed in chapter 1, your beliefs have a big impact on how you feel in social
situations. For example, if you expect that others will think you are stupid, weak, or
unattractive, you are very likely... | shyness_social.pdf |
b5d02ed5bf6d-1 | notice my hands shaking.”
To identify your own anxiety-provoking thoughts, we recommend the following
steps. First, review some of the examples of anxiety-provoking thoughts listed in chapter
1. These will give you an idea of the types of thoughts that are often associated with
social anxiety. Next, think of social ... | shyness_social.pdf |
f4f60f9793bc-0 | Getting to Know Your Social Anxiety
51Your Anxiety-Provoking Beliefs
What am I afraid will happen in the situation?
What might people think about me in the situation?
Is it almost always important that I make a good impression? Why?
How will I react in the situation (what symptoms will I exhibit)?
What if my expectatio... | shyness_social.pdf |
577fde92a8ad-0 | The Shyness & Social Anxiety Workbook
52WHAT ARE YOUR ANXIOUS BEHAVIORS?
Anxiety and fear are usually accompanied by a strong urge to do something to
reduce these uncomfortable feelings. Are there behaviors that you use to reduce your
anxiety? Here are some examples.
Avoidance of social situations. Are there situati... | shyness_social.pdf |
577fde92a8ad-1 | you’re anxious? Each of these is an example of how people sometimes overcompensate
to cover up what they perceive to be flaws. If you can think of examples of times when
you have overcompensated in social situations for what you thought were flaws or faults,
list them below.
Excessive checking and reassurance seeking.... | shyness_social.pdf |
6be1ba85d55e-0 | Getting to Know Your Social Anxiety
53your hair is perfect and continually asking your friends to reassure you that you are
interesting or smart.
Although it is helpful to seek reassurance from time to time, constant reassurance
seeking can have a negative impact by helping to maintain your fear. By asking for reas -... | shyness_social.pdf |
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