Podcast
Questions and Answers
Identifying and challenging ______ self-talk patterns can help build confidence.
Identifying and challenging ______ self-talk patterns can help build confidence.
negative
Setting ______ goals can help build confidence through small successes.
Setting ______ goals can help build confidence through small successes.
achievable
Practicing ______ affirmations can help reframe negative thoughts and build self-esteem.
Practicing ______ affirmations can help reframe negative thoughts and build self-esteem.
positive
Social anxiety is a fear of being ______ or rejected by others in social situations.
Social anxiety is a fear of being ______ or rejected by others in social situations.
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One physical symptom of social anxiety is ______ heartbeat.
One physical symptom of social anxiety is ______ heartbeat.
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Cognitive distortions can include ______ the likelihood of negative outcomes.
Cognitive distortions can include ______ the likelihood of negative outcomes.
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Avoiding ______ behaviors, such as avoiding eye contact, can help reduce social anxiety.
Avoiding ______ behaviors, such as avoiding eye contact, can help reduce social anxiety.
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Practicing ______ and relaxation techniques can reduce anxiety in social situations.
Practicing ______ and relaxation techniques can reduce anxiety in social situations.
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Gradual ______ to social situations can help build confidence and reduce shyness.
Gradual ______ to social situations can help build confidence and reduce shyness.
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Study Notes
Building Confidence
- Identifying negative self-talk: Recognize and challenge negative self-talk patterns that contribute to shyness, such as catastrophic thinking or self-criticism.
- Setting achievable goals: Break down goals into smaller, manageable steps to build confidence through small successes.
- Positive self-affirmations: Practice positive affirmations to reframe negative thoughts and build self-esteem.
- Social skills training: Develop social skills through practice, such as active listening and assertive communication.
- Gradual exposure: Gradually expose yourself to social situations that trigger shyness, starting with small, low-stakes interactions.
Social Anxiety
- Defining social anxiety: Social anxiety is a fear of being judged, evaluated, or rejected by others in social situations.
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Physical symptoms: Recognize physical symptoms of social anxiety, such as:
- Rapid heartbeat
- Sweating
- Trembling
- Nausea
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Cognitive distortions: Identify and challenge distorted thinking patterns, such as:
- Overestimating the likelihood of negative outcomes
- Underestimating one's ability to cope with social situations
- Safety behaviors: Avoid engaging in safety behaviors, such as avoiding eye contact or rehearsing conversations, which can reinforce social anxiety.
- Mindfulness and relaxation techniques: Practice mindfulness and relaxation techniques, such as deep breathing or progressive muscle relaxation, to reduce anxiety in social situations.
Building Confidence
- Recognize and challenge negative self-talk patterns, such as catastrophic thinking or self-criticism, to build confidence.
- Break down large goals into smaller, manageable steps to achieve small successes and build confidence.
- Practice positive affirmations to reframe negative thoughts and build self-esteem.
- Develop social skills through practice, including active listening and assertive communication.
- Gradually expose yourself to social situations that trigger shyness, starting with small, low-stakes interactions.
Social Anxiety
- Social anxiety is a fear of being judged, evaluated, or rejected by others in social situations.
- Recognize physical symptoms of social anxiety, including rapid heartbeat, sweating, trembling, and nausea.
- Identify and challenge distorted thinking patterns, such as overestimating the likelihood of negative outcomes or underestimating one's ability to cope with social situations.
- Avoid engaging in safety behaviors, such as avoiding eye contact or rehearsing conversations, which can reinforce social anxiety.
- Practice mindfulness and relaxation techniques, such as deep breathing or progressive muscle relaxation, to reduce anxiety in social situations.
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Description
Learn how to overcome shyness and build confidence by identifying and challenging negative self-talk, setting achievable goals, practicing positive affirmations, and developing social skills.
