cognitive behavioral therapy?
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Cognitive behavioral therapy or CBT can be very useful. There are some books out that you can buy I think Aaron Beck and his wife have a couple. The process is to examine your thought process, determine the belief behind the thought and challenge the thought/belief, then to choose an action (behavior) that is more helpful than your old way of responding. For example, you have social anxiety. You are fearful of being in and around groups of people.
1) Think about a situation past or present when you were in a group of people and your anxiety kicked in.
2) Sit quietly and imagine yourself in that situation.
3) As you begin to feel anxious ask yourself "what am I thinking? What message am I feeding myself? What's the underlying self-talk that is contributing to my fear/anxiety?"
4) Write down the messages, underlying thoughts, etc. Don't try to explain or analyze - just write them down.
5) Then ask yourself "What's the worst thing that can happen to me in this situation?"
6) Again write down what comes up for you.
7) Keep up the process - letting the thoughts come up. Asking yourself "what's the worst that can happen" and writing down the answers.
8) Then begin to challenge those thoughts and beliefs. Asking yourself is this realistic, rational or even probably? Sometimes things are real. Then you have to ask if the fear is greater than your desire to change. It may be you're not ready to change yet.
9) Write out and change your thoughts and create healthier self-talk and affirmations. Make them realistic and acceptable. Don't start too big or you may set yourself up for failure.
10) Take some time to think about the same situation with which you began - let the anxiety or fear come up - it probably will. Then start using your new affirmations and self-talk.
11) Imagine yourself getting through the original event. Everytime you get anxious, take some deep breaths to calm yourself and repeat the affirmations.
It takes time. A therapist could help you through it but you can try it on your own. This is a really basic exercise but it might give you a taste of CBT and who knows.
Good luck!
there are alternative therapies that don't use drugs. talk to your doctor and ask for a referral
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