Updates on Research:

Create an exposure hierarchy.

An exposure hierarchy is a list — akin to a ladder — where you write down situations that cause you anxiety, in order of severity. Then you perform the easiest behavior, and keep moving up the list.

– Justin Weeks, Ph.D, an assistant professor of psychology and director of the Center for Evaluation and Treatment of Anxiety at Ohio University.

1. Fear Hierarchy / Goal Setting

“I created a Fear Hierarchy which ranked all of my goals (such as sitting in a coffee shop alone, attending a board game Meetup, calling to order lunch, speaking up in a meeting at work, or calling up an old friend just to chat) from 1-10 based on how SCARY they were. “

2. Challenging Your CORE BELIEFS

• Your fear is caused by negative automatic thoughts, or “thinking errors” you have (such as, “I’m going to screw up.”) when particular social situations occur, or are going to occur.
• Those negative thoughts can be challenged to come up with a more positive view of the situation, and this helps bring your anxiety down a bit.
• Those negative thoughts are based on CORE BELIEFS about yourself such as “I’m not a likable person.”
• When you identify and challenge those core beliefs, that’s a HUGE step to overcoming your social anxiety!

3. Adding a community element to prevent a canned experience.

https://invis.io/9NHJ7ZWPFKM#/293549858_Log_In