Changing underlying – or undermining – beliefs

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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

Changing underlying – or undermining – beliefs

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