Dr. Richards goes on to say that the most important elements in conquering social phobia are:
- An understanding and awareness of the problem.
- A commitment to carry through with cognitive-behavioral therapy even when it seems difficult.
- Practice, practice, practice to get that information deep down into your brain so that it becomes automatic.
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Participation in a social anxiety therapy group in which you can slowly and gradually work on problems that cause you anxiety in the real world. "That is, the person who feels anxious while reading in public uses specific strategies to meet his goal, whereas the person who wants to learn how to make anxiety-free introductions and engage in small talk during social activities slowly works toward her goals. We use role-plays, acting, the tape recorder and video camera, question and answer periods, mock job interviews, and doing foolish things deliberately as part of our behavioral therapy group for people with social anxiety.”
Cognitive-behavioral therapy is used to treat social anxiety. Therapy groups should always be encouraging, positive, and supportive. With this therapy, you don’t work in the past. Instead, you focus on present-day problems and symptoms and use many small techniques and methods to eradicate anxiety-producing thinking.
Motivation and practice
Here are some ideas to help you overcome mild, everyday social anxieties or phobias. First, assess your fears. Figure out what situations cause you the most anxiety. Begin with small steps. Choose situations that aren’t overwhelming. Try out some of the following self-help techniques. These approaches may help you handle situations that can trigger social anxiety disorder symptoms.
- Create a positive affirmation about yourself, and use it: “I love my….”
- Make eye contact when speaking to others. Practice with people in your everyday. When speaking, look into the eyes of the grocery store clerk, bank teller, or even polish up your technique with your own family members.
- Be the first to say hello. Say good morning! Try out a cheerful remark to someone in the elevator, at the office, or at your child’s school.
- Choose a close friend or relative, and enjoy a meal together in a public setting.
- In conversation, show an interest in others. Ask about their children, hobbies, home or travels.
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Give a compliment. Look for the good in the next person you come into contact with. Tell them something good about themselves. Notice how it makes them feel, and notice how it makes you feel, too!
