Slow Saturday

I found some info on SA that I wanted to share:

The most effective psychological treatment for Social Phobia currently available is called cognitive behavioral therapy, or CBT. Numerous research trials have demonstrated a clear advantage for CBT, and the treatment is now widely accepted as a first choice treatment for Social Phobia. While the specific ways in which CBT for Social Phobia can be administered may vary somewhat between therapists, a number of features distinguish this approach from other commonly used psychotherapies:

• CBT is collaborative - the client and therapist work together as a team. The therapist does not simply tell you what to do or think. Together, you and your therapist develop strategies for overcoming anxiety.
• CBT includes a focus on developing new skills. You will learn several strategies for counteracting Social Phobia.
• CBT is brief and time-limited. You and the therapist will set specific goals and remain focused on these goals throughout treatment, which generally lasts 12 to 16 sessions. The ultimate aim is to assist you in becoming your own "therapist."
• CBT is focused on the present. While a CBT therapist is likely to agree that the roots of Social Phobia may be due, in part, to experiences during childhood, the emphasis of treatment is on uncovering the current cognitive and behavioral patterns that are maintaining symptoms and on making changes in your present life.
• CBT is structured. Each session, as well as the overall course of treatment, has specific objectives and agendas that you develop in cooperation with your therapist.
• CBT emphasizes between-session exercises (often referred to as homework) that you complete on your own. These tasks are planned with your therapist and are intended to provide you with actual, "real-life" experience working with new ways of thinking and behaving.
• CBT is research-based. The strategies used in CBT to address symptoms of Social Phobia have been subjected to numerous clinical studies and have been shown to be effective.
• Cognitive behavioral treatment draws on a number of therapeutic strategies when addressing Social Phobia. While the specific approaches used may vary based on your symptoms, your therapist, and the setting in which you are being treated, CBT for Social Phobia often includes many of the following components:

Psychoeducation: Perhaps one of the most difficult aspects of coping with Social Phobia is simply understanding what it is, where it came from, why it's so hard to change, and how it keeps coming back with a vengeance. Psychoeducation involves you and your therapist working together to develop a better way to understand your Social Phobia, and subsequently, how to work with it.

Cognitive Restructuring: As discussed earlier, individuals with Social Phobia frequently hold negative beliefs about themselves and others, which often show up as unhelpful thoughts in social situations. Cognitive restructuring is an important component of CBT, and it involves working with your therapist to identify these thoughts and look for patterns within them. As you become skilled at noticing these thoughts, you then develop strategies for gaining flexibility in your thinking and considering more helpful ways of looking at your experiences.

In Vivo Exposure: In vivo (real life) exposure is another core element of CBT for Social Phobia. You and the therapist identify situations that you avoid because of Social Phobia, and then gradually enter these situations while accepting your anxiety and allowing it to naturally dissipate. While this step probably sounds quite intimidating, it is important to know that exposure is done at a very gradual, planned pace, and that your therapist will support you throughout the process. Many clients report exposure practices as being among the most useful elements in their treatment.

Interoceptive Exposure: Some individuals with Social Phobia are fearful not only of social situations, but also of the anxious physical sensations (such as blushing, shaking, sweating, etc.) that can accompany them. Interoceptive exposure practices deliberately bring about these sensations through such activities as wearing a warm sweater to induce sweating in social situations. Just as exposure to feared situations leads to reductions in situational fear, exposure to feared sensations will lead to a reduction in anxiety over experiencing these feelings in social situations.

Social Skills Training: In the midst of a tense social situation, many people with Social Phobia fear that they do not have the necessary social skills to successfully navigate the exchange. While this may be due to negative self-talk and self-consciousness (rather than an actual lack of skill), many people find it helpful to discuss such topics as carrying on conversations, being assertive, and effective listening. Social skills training provides a chance to work on these areas in therapy.

I've worked on social skills training, real life exposure, and cognitive restructuring in my treatment. I've tried to learn what I can about social anxiety, but I haven't done as much research as I plan to do. These techniques have been helpful to me, however, and I urge anyone suffering from social anxiety to try and examine every aspect of their reactions to social situations. Try to understand where these feelings come from and how to change them. I've found that although other factors may have brought about my anxiety, I am the one perpetuating it and ultimately the cure resides in me.