OSA Session #2

My Bouts with Social Anxiety - I Heart October (S01 E29)

Today, I continued along with the Sessions. Session #1 was an introduction to Dr. Thomas A. Richards along with what Social Anxiety is and what can be done.

Session #2 gives examples of Social Anxiety experiences. In this session, three main lessons are taught:

• How to calm yourself in social situation and remain in control (Slow Talk)
• How to STOP Automatic Negative Thoughts (ANTs), Part 1
• Using Rational Coping Statements to reduce Irrational Anxious Feelings

It's a bit refreshing to go back and listen to the audio. This is actually my 3rd time reviewing this part of the OSA Sessions. It really tells me how far I've come along in this CBT process. Reviewing (or restarting) older lessons can never hurt. It's a refresher course to help you get back into the swing of things.

One thing that this session reminds me to do is to keep practicing my Slow Talk. This is something I easily will do but neglect over time. It never hurts and it helps with calming your speech and thoughts down. It doesn't even mean you need to slow down your speech to a turtle's pace. All it implies is that you slow your speech down slightly to where "YOU" recognize it. Most people would not recognize your slow talk other than yourself.

I think I've done a good job at stopping ANTs and that everything I've learned thus far has been retained.  I  don't have any waves of ANTs that attack me anymore, but whenever I have to deal with a situation that leaves me insecure or self-conscious... I am able to realize, recognize, and acknowledge my ANTs. I'm also able to rationalize my thoughts more easily now.

I have coping statements that I've used in the past and I also developed my own coping statement that has helped me in the early beginnings. Here is my coping statement: Okay, okay. I hear you, I see you, I feel you. I know you're about Negativity right now. I'm all about Positivity. Pause.