REFRAMING THE SOCIALLY ANXIOUS MIND : MindsetOpediaDMHC Blogs

When we have social anxiety, there is a barrage of negative thoughts that flood our mind and perpetuate the feelings of anxiety. Recognizing our negative thought patterns and reframing them is a technique used in Cognitive Behavioural Therapy (CBT) to help individuals combat anxiety. The good news is that our brains are plastic, i.e., we can change the way we think and with practice, our brains can be wired with thoughts that serve us, rather than thoughts that make us feel distressed.

Following are 4 ways in which we can reframe a socially anxious mind:

1. Recognizing Negative Thought Patterns

Often, we become unaware of the thoughts flowing through our mind. It is like we have left a playlist on shuffle and we are not aware of the songs that are being played. When an individual has social anxiety, they are under a constant fear of social interactions and often, intrusive thoughts about what could go wrong run through their minds. Recognizing these automatic negative thoughts is the first step towards reframing the mind. In order to do so, mindfulness is an important practice that we can take up to help anchor us in the present moment and observe our thoughts without any judgement.

2. Reframing Negative Thought Patterns

Once we observe our thought patterns, we come to a realization that many of them are recurrent and have a common theme. A great way to delve deep into these thoughts in order to understand them, is by making a Daily Record of Dysfunctional Thoughts (DRDT).

Following are the journal prompts that you can use:

• Situation – Describe a particular situation that is troubling you.

• Emotion – Describe how you are feeling about it.

• Automatic Thought – What thoughts were running in your mind?

• Rational Response – Are those thoughts 100% true? Think of a rational response to those automatic thoughts.

• Outcome – Rethink your stance regarding those automatic thoughts and write about how you are feeling about them now.

3. Repeating Coping Affirmations Daily

After recognizing and understanding our negative thought patterns, we can stop them from claiming their power over us. Repeating realistic affirmations everyday and before initiating a conversation with someone, can help us get over our anxiousness and put our best step forward. Following are some coping affirmations that you can use:

• I have my own set of unique experiences and have something to bring to the table.

• I can contribute to a conversation just like everyone else.

• I have the equal right to be heard in a conversation just like others.

• It’s okay to make a mistake, nobody is perfect over here. We’re only human.

• I will not judge myself harshly. I will speak at my own pace and whenever I feel comfortable.

• What others think of me is not under my control.

• I have the freedom to be true to myself.

4. Rewarding Oneself

It is essential to acknowledge that change takes time. Be realistic, move at your own pace, and reward yourself for trying to take steps towards managing your social anxiety. You may record your small achievements in a journal so that you can later look back on how far you have come.

Do not be harsh on yourself, laugh it off if you make a mistake and most importantly, remember that social anxiety does not define your identity. You are MUCH MORE than that.

“You’ll stop caring what people think about you when you realize how seldom they do.” – David Foster Wallace

By,

Sanskriti Kapoor

Council Member

WICCI - DMHC