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Module 1 | What is social anxiety | + |
Unit 1 | What is social anxiety | |
Unit 2 | Defining the problem | |
Unit 3 | The symptoms of social anxiety | |
Unit 4 | Living with Social Anxiety | |
Unit 5 | Dwelling on the problem | |
Unit 6 | Social Anxiety and Self-esteem | |
Unit 7 | Negative Feelings in the Socially Anxious | |
Unit 8 | The Effects on Your Daily Life | |
Unit 9 | Varieties of social anxiety | |
Unit 10 | Some Common Misconceptions | |
Unit 11 | How common is social phobia? | |
Module 2 | About shyness | + |
Unit 1 | About shyness | |
Unit 2 | Facts and figures about shyness | |
Unit 3 | Is shyness a form of social anxiety, or is it something different? | |
Unit 4 | Symptoms of shyness | |
Unit 5 | Shyness and introversion | |
Unit 6 | The effects of shyness | |
Unit 7 | Shame and blame | |
Unit 8 | Advantages of shyness | |
Unit 9 | Shyness and rudeness | |
Unit 10 | Cultural variations | |
Unit 11 | Implications | |
Module 3 | Is social anxiety all in the mind? The central role of thinking in social anxiety | + |
Unit 1 | Is social anxiety all in the mind? The central role of thinking in social anxiety | |
Unit 2 | What do we mean by thinking? | |
Unit 3 | The level of attention | |
Unit 4 | The level of automatic thoughts | |
Unit 5 | The level of attention | |
Unit 6 | The level of automatic thoughts | |
Unit 7 | The level of underlying beliefs and assumptions | |
Unit 8 | Images in social anxiety | |
Unit 9 | The meaning of social situations | |
Module 4 | Where does social anxiety come from? What causes it? | + |
Unit 1 | Where does social anxiety come from? What causes it? | |
Unit 2 | Cuases of Social Anxiety: Some Contributory Factors | |
Unit 3 | Biological factors: what you are born with | |
Unit 4 | The arousal system | |
Unit 5 | Temperament or personality | |
Unit 6 | The environment: what happens to you | |
Unit 7 | The message you carry away | |
Unit 8 | The meaning of the messages | |
Unit 9 | The need for appropriate opportunities | |
Unit 10 | Learning from the experience of problems | |
Unit 11 | Bad or traumatic experiences | |
Unit 12 | The demands of different life stages | |
Unit 13 | Present stresses | |
Unit 14 | How do all these factors interact? | |
Unit 15 | Some concluding comments | |
Module 5 | Explaining social anxiety: Understanding what happens when someone is socially anxious | + |
Unit 1 | Explaining social anxiety: Understanding what happens when someone is socially anxious | |
Unit 2 | The current cognitive model of social anxiety | |
Unit 3 | Illustrating the main processes that keep social anxiety going | |
Unit 4 | Examples of maintenance cycles involving safety behaviors | |
Unit 5 | Examples of maintenance cycles in which self-consciousness plays a central part | |
Unit 6 | Examples of maintenance cycles involving beliefs and assumptions | |
Unit 7 | Examples of other kinds of maintenance cycles | |
Module 6 | Starting points | + |
Unit 1 | Starting points | |
Unit 2 | A general point | |
Unit 3 | Defining your aims | |
Unit 4 | Keeping track of your progress | |
Unit 5 | Trying things out and pacing yourself | |
Unit 6 | Helpful and unhelpful ways of coping with the problem | |
Unit 7 | Planning stress-free activities: a sense of proportion | |
Unit 8 | The first approach to feeling isolated, or lonely | |
Unit 9 | Some helpful principles to bear in mind | |
Unit 10 | Persistence and progress go hand in hand | |
Unit 11 | Deciding how to use the suggestions in this part of the course | |
Unit 12 | Answers to some of the questions that people often ask | |
Unit 13 | How can you learn about conventions? | |
Unit 14 | Questions about anxiety | |
Unit 15 | Questions about getting better | |
Unit 16 | Would it be helpful to take some medication? | |
Unit 17 | What if social anxiety Is only a part of the problem? | |
Module 7 | Changing thinking patterns | + |
Unit 1 | Changing thinking patterns | |
Unit 2 | Different kinds of thoughts | |
Unit 3 | The main strategies for changing thinking patterns | |
Unit 4 | Step 1: find out what you are thinking | |
Unit 5 | Patterns of biased thinking | |
Unit 6 | Step 2: looking for alternative ways of thinking | |
Unit 7 | Questioning your upsetting thoughts | |
Unit 8 | Key questions for step 2: looking for alternatives | |
Unit 9 | Answering your upsetting thoughts | |
Unit 10 | Thoughts record for looking for alternatives | |
Unit 11 | Finding ‘good’ alternatives | |
Unit 12 | What makes searching for alternatives difficult? | |
Unit 13 | How to make it easier for yourself | |
Unit 14 | Putting the steps together | |
Unit 15 | Making flashcards, to help you remember new patterns of thinking | |
Module 8 | Doing things differently | + |
Unit 1 | Doing things differently | |
Unit 2 | What would changing your behavior mean? | |
Unit 3 | Ways of doing things differently: mini-experiments | |
Unit 4 | Changing safety behaviors | |
Unit 5 | Steps towards giving up safety behaviors | |
Unit 6 | What if the worst thing happens? | |
Unit 7 | Facing the fears by stopping avoiding things | |
Unit 8 | Keeping records of your experiments | |
Unit 9 | Other kinds of experiment | |
Unit 10 | Should you be trying to learn how to do things right? | |
Unit 11 | A digression about conventions | |
Unit 12 | Taking risks and making mistakes | |
Unit 13 | Some general points about doing things differently | |
Module 9 | Reducing self-consciousness | + |
Unit 1 | Reducing self-consciousness | |
Unit 2 | The effects of self-consciousness | |
Unit 3 | An exercise | |
Unit 4 | Reducing self-consciousness | |
Unit 5 | The two-way experiment | |
Unit 6 | Making use of observation: curiosity in practice | |
Unit 7 | A postscript on self-consciousness and keeping safe | |
Module 10 | Building up confidence | - |
Unit 1 | Building up confidence | |
Unit 2 | Where does confidence come from? | |
Unit 3 | Is self-confidence different from this? | |
Unit 4 | Behaving ‘as if’ | |
Unit 5 | Seeking out success | |
Unit 6 | Underlying beliefs and assumptions | |
Unit 7 | A reminder about the different levels of cognition | |
Unit 8 | Where do beliefs and assumptions come from? | |
Unit 9 | How beliefs and assumptions work | |
Unit 10 | Changing underlying – or undermining – beliefs | |
Unit 11 | Searching for new information | |
Unit 12 | Building more positive beliefs | |
Unit 13 | Changing assumptions | |
Module 11 | Putting it all together | + |
Unit 1 | Putting it all together | |
Unit 2 | Summary of strategies for overcoming social anxiety | |
Unit 3 | How do the different strategies fit together? | |
Unit 4 | Some principles to bear in mind | |
Unit 5 | Enlisting the help of other people | |
Unit 6 | Some common difficulties | |
Module 12 | About being assertive | + |
Unit 1 | About being assertive | |
Unit 2 | Balancing passivity and aggression | |
Unit 3 | Changing yourself, not others | |
Unit 4 | Having the confidence to say ‘no’ | |
Unit 5 | The skills involved in negotiation | |
Unit 6 | Handling difficult moments | |
Unit 7 | Criticism and complaints | |
Unit 8 | Confrontation and conflict | |
Unit 9 | Compliments | |
Unit 10 | Striking a balance | |
Module 13 | The legacy of being bullied | + |
Unit 1 | The legacy of being bullied | |
Unit 2 | Some facts about bullying | |
Unit 3 | Some effects of being bullied | |
Unit 4 | Reactions to being bullied | |
Unit 5 | Understanding the bully | |
Unit 6 | Overcoming the more enduring effects of being bullied | |
Unit 7 | Identify your internal critical voice | |
Unit 8 | Identify your triggers | |
Unit 9 | Think about how your habitual reactions may maintain the problem | |
Unit 10 | Re-examine your beliefs about your value or worth | |
Unit 11 | Develop a system of support | |
Unit 12 | Concluding points | |
Module 14 | Relaxation | + |
Unit 1 | Relaxation | |
Unit 2 | Relaxation has to be learned | |
Unit 3 | Stage 1: Preparation | |
Unit 4 | Stage 2: Practice | |
Unit 5 | Stage 3: Application | |
Unit 6 | Progressive Muscular Relaxation | |
Unit 7 | Stage 4: Extension |