01:16 I PART OF WORK: SELF-DIAGNOSTICS, ANALYSIS OF YOUR OWN SOCIOPHOBIA
Step 1: write out various elements of social phobia
01:25 1. Make a list of all those social situations that cause fear and shame in you (look in the eyes, speak near the blackboard, talk for the first time with some new person, chat with your spouse's parents, chat with your boss, take photos, work / eat / do something with other people, go on a date, fear of the opposite sex, parties, etc. - your personal list)
02:05 2. To record the attack of shame / fear itself - to describe what physically reactions, emotions, thoughts and behavior are observed at this moment. This is to ensure that you better understand the interconnectedness of all these elements.
04:39 3. Make a list of everything that I avoid because of my social phobia
05:00 4. Make a list of what your defensive behavior is expressed
05:57 5. The list of strategies that personally help you to behave without fear or shame in social situations - the presence of a close friend / relative, alcohol, when you are in a good mood and relaxed, or when you are already tired of being good, or phrases: “yes so what, what there is such a one”, “if they don’t like them, this is their problem!”
06:55 Step 2: Creating a hierarchy of alarm situations
09:05 Step 3: Formulate the problems and goals of self-medication
On the left we write - what I can’t / can’t / do not work for me now, on the right - as I want, so that in the end I want to learn
11:25 PART II: DEVELOPMENT OF SOCIAL SKILLS
14:45 List of all social skills that a person should possess
1. Non-verbal communication: a look in the eyes, a smile, a pose, facial expressions, gestures
16:36 2. Conducting a conversation: starting a conversation, including other people in a conversation, maintaining a conversation, reinforcing a partner, free information, self-disclosure, ending a conversation
17:48 3. Adequate expression of positive and negative emotions    • Как выражать позитивные и негативные ...  
18:13 4. Positive communication: request, praise, empathy    • ГЕНИЙ ЭМПАТИИ: как правильно слушать ...  
18:34 5. Assertiveness: self-confidence is an octase, insist on your rights, express your opinion, criticize    • Уверенность в себе: до победного конц...  
18:45 6. The ability to perceive criticism against you no offense
19:19 7. Conflict    • КОНФЛИКТУЙ ПРАВИЛЬНО: четкая инструкц...  , 8. Perform in public    • 3 условия блестящего выступления на п...  
20:59 PART III: KBT WORK WITH THINKING AND BEHAVIOR
22:21 cognitive restructuring: we change negative beliefs about yourself, other people and your interpretation of social situations to a more positive
30:14 Catastrophic scenario: we get a vaccine against shame and anxiety, an experience of fear in the imagination to the end as preparation for real situations
35:54 Behavioral Experiment    • Негативные предсказания о будущем: пр...  

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