3 CBT Techniques For Social Anxiety

Summary

In this video, Matt Terrell shares three effective cognitive behavioral therapy (CBT) techniques to combat social anxiety and loneliness. He illustrates the struggles of clients like Kay, who grapple with intense self-consciousness and fear of judgment. The techniques include the 'seven-eleven' breathing exercise to promote calmness, shifting focus from internal thoughts to external surroundings to enhance awareness, and challenging cognitive distortions that exacerbate anxiety. By implementing these strategies, individuals can learn to manage their fears and engage more meaningfully with others, ultimately improving their social comfort and emotional well-being.

Takeaways

• 😀 Social anxiety can lead to feelings of loneliness and hopelessness, as illustrated by Kay's experience.
• 😀 The first technique to combat social anxiety is the 'Seven-Eleven' breathing method, which emphasizes longer exhalation to promote relaxation.
• 😀 Focusing on the external environment rather than one's internal feelings can help reduce anxiety and improve social interactions.
• 😀 Cognitive distortions, such as all-or-nothing thinking and catastrophizing, can exacerbate feelings of social anxiety.
• 😀 Challenging and replacing cognitive distortions with more moderate thoughts is crucial for managing anxiety.
• 😀 Mind-reading, or assuming what others think of us, can lead to increased social anxiety; awareness of this can help mitigate its effects.
• 😀 Social skills training may be necessary for some clients to help them navigate social situations more comfortably.
• 😀 The importance of relaxation in changing one's thought processes is emphasized; calming the body can lead to calmer thinking.
• 😀 By practicing mindfulness and observing surroundings, individuals can gain perspective and lessen self-focused anxiety.
• 😀 Ultimately, effective CBT techniques can help individuals like Kay break free from social anxiety and engage more fully in their lives.

Q & A

What is the main focus of the video presented by Matt Terrell?

The video focuses on three cognitive-behavioral therapy (CBT) techniques to help individuals with social anxiety reduce shyness and improve social comfort.

Who is Kay, and what issues does she face regarding social anxiety?

Kay is a client of Matt Terrell who experiences palpable sadness and a feeling of hopelessness due to her social anxiety, which peaks when meeting new people or in social situations like parties.

What role does calmness play in addressing anxiety according to the video?

Calmness helps to counter fear and allows for more nuanced thinking. When individuals are calm, they are less likely to engage in all-or-nothing thinking that can exacerbate anxiety.

What is the 'seven-eleven' breathing technique?

The seven-eleven breathing technique involves inhaling for a count of seven and exhaling for a count of eleven. This method promotes relaxation by extending the out-breath, which helps calm the stress response.

How does focusing on the external environment help individuals with social anxiety?

Shifting focus away from internal thoughts and towards external surroundings helps individuals contextualize their experiences, reducing self-absorption and promoting relaxation in social situations.

What are cognitive distortions, and how do they affect socially anxious individuals?

Cognitive distortions are exaggerated or irrational thought patterns that can lead to increased anxiety. They often include all-or-nothing thinking, overgeneralization, and catastrophizing, making individuals feel more isolated and fearful.

What is the 'liking gap' mentioned in the video?

The 'liking gap' refers to the phenomenon where individuals underestimate how much others like them when they first meet, leading to increased feelings of anxiety and insecurity.

What practical tasks did Matt Terrell suggest for Kay to manage her social anxiety?

Matt suggested that Kay practice the seven-eleven breathing technique and actively notice details in her environment, such as colors and artwork, during social events to redirect her focus and reduce anxiety.

What is the relationship between social skills and shyness as discussed in the video?

The video suggests that shyness often correlates with low social skills. Teaching clients basic social skills can help them feel more comfortable and relaxed in social situations.

How did Kay's perspective on her social anxiety change after using these techniques?

Kay began to see her anxiety as less of a personal failing and more as a set of cognitive distortions she could challenge. This shift helped her feel more in control and even enjoy social interactions.