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June 30, 2011 If you have social phobia you will worry about people looking at you and noticing what you are doing.

Depression is not just a case of feeling low, or of needing to cheer yourself up. Because you need to do exposure every day, most rewards will be small treats that are easy to arrange and not too exsive. Find out what works for you and stick at it, dont ease off on the practising when you start to feel better. My advice for people about to start on recovery from anxiety is get a healthy diet, take exercise, make sure you know what your needs are and how to get them met. Dealing with plateaux and setbacks For both plateaux and setbacks there are various things you can try: Take a break Did you attempt too much and tire yourself? Visit supermarket at busier time, with a helper, and buy one item, and so on. Your high anxiety makes it more likely that you will find yourself unable to say or do the things that you feel you should be doing, and more likely that you will continue to worry after the event that you have done or said something wrong. 8 is a comfort number for me so I used to check it 2 by 8 times, and I had to go through the count without blinking. Lets look at the example of someone with social phobia. The turning point came when I realised that the therapist had the confidence that I would make progress. In Part Three you will learn how Anxiety affects your thinking, and learn some techniques for reducing anxious thoughts. Finish by pushing your stomach up a little to push out the last of the stale air. Harder. At the top are the automatic thoughts that pop into your head when youre feeling anxious. In both cases your attention is selective – either focusing on the negative, or the positive. If your Anxiety causes you social difficulties then dont torture yourself by attempting this one – its meant to be a pleasure, not a pain. Reassurance – simple phrases such as you can do this or take your time. No wonder you feel like staying in your safe place and doing as little as possible. But it has to be a particular one. Behaviour: you may avoid certain places or situations, or you may have to complete compulsive rituals Whole self: you may have poor self-esteem, fuelled by underlying beliefs about yourself. This is also why someone with, say, a cleaning ritual might well end up doing no cleaning at all – better not to start in the first place.