HOW EXACTLY TO PRACTICE EXPOSURE THERAPY FOR Public ANXIETY AMID A QUARANTINE

A Short Commentary on the COVID-19 Pandemic

Around the global world we all have been witnessing an event that a lot of folks have never experienced before. The COVID-19 pandemic has tested humanity’s resolve and resiliency insurance firms to change and alter how exactly we live our lives every day. Whether it’s a stay-at-home purchase, wearing a mask, or college being cancelled, it has had a direct effect on everyone nearly. For all of us at NSAC it has forced us to be creative with how exactly we do our treatments to keep to help the people that struggle with social anxiety. Please be aware that different orders come in place for different states, nations and cities regarding what’s recommended and permitted to do, so please follow those particular guidelines and orders.

Exposure Therapy

Treatments for social stress and anxiety typically involve situational exposures and also other combinations of treatments (electronic.g. Abramowitz, Deacon, & Whiteside, 2019). A situational exposure when it comes to social anxiety involves a predicament that someone might avoid because of concern with being judged, embarrassed, or so on. The goal of getting into such a social situation would be to assist them in acquiring brand-new information or safety understanding that disconfirms their fear structured beliefs (electronic.g. Abramowitz, Deacon, & Whiteside, 2019). Exposure therapy falls beneath the umbrella of cognitive-behavioral treatment (CBT) and can be an evidence based practice. For a synopsis of the evidence I would recommend reading Exposure Therapy for Stress Principles and Practice 2nd edition by Abramowitz, Deacon, and Whiteside p 23-31.

With current restrictions being set up around the global world, we are faced with the initial challenge of experiencing limited opportunities for most situational exposures. You can say that is unfortunate, another perspective is usually that it “allows” us to end up being creative and novel in how exactly we work. I thought this might be perfect timing to produce a list of possible exposures that may still be done while we have been adapting to this change. I furthermore believe these will still be helpful this pandemic ends as soon as.

List of Common Circumstances that elicit Social Panic

Rather than simply compile an inventory it had been thought by me will be beneficial to organize it in a particular way. In Managing Social Anxiety: A Cognitive-Behavioral TREATMENT APPROACH 3rd Ed. Workbook By Hope, Heimberg, and Turk (2019), the authors give a common list (below) of circumstances that people with social stress identify with:

Speaking before a combined group, casual conversations, sharing an impression, sharing personal information throughout a conversation, meeting someone new, sending email or text, talking on the telephone, posting to social media, drinking or eating before others, typing or writing while getting observed, being assertive, talking having an authority figure, talking with an extremely attractive person, job interviews, seeing an acquaintance unexpectedly, receiving or providing a compliment, saying to someone “no”, attending meetings. (p. 66-68 Hope, Heimberg & Turk, 2019).

Some Examples of how exactly to do Exposure WITHOUT HAVING TO BE “Exposed”

Some of the practices still can be achieved the same way even during this time period: send a text or e-mail, talking on the telephone, and posting to social media marketing. Most will require some changes or augmentation during COVID-19. The following list originates from a variety of sources: myself, clients, colleagues and so on.

Speaking in front of an organization:

• Report yourself giving a prepared brief chat; watch the recording.
• Write-up the recording on a social media marketing platform (eg. develop a YouTube video and blog post).

Casual Conversations:

• Facetime, Zoom, Skype, etc. to get a casual conversation. Variables to improve to make it easier or even more difficult will be whom you have the discussion with (friend/loved ones, acquaintance, stranger).
• Using social distancing, introduce you to ultimately as much neighbors as you don’t understand. Note: it’s possible they’re bored and would enjoy it.
• Comment with a question in regards to a post on social media marketing to spark a conversation (buddy/family, acquaintance, stranger).

Sharing an Opinion:

• Post an opinion on social media marketing. This might be sharing a straightforward preference of yours, sharing something “different,” or offering an impression you’re passionate about.
• Post in the comments portion of an article in what you thought of the complete story.

Sharing personal information throughout a conversation:

• Post an update of the way you are surviving during COVID-19. Work with a video for greater trouble.
• Follow up a discussion with those neighbors you released yourself to.
• Type up your preferred memory as a kid; email it to ten people. Post it on cultural tag and press others with encouraging them to accomplish the same.

Meeting someone new:

• • Look for close friends of friends on social media marketing and introduce yourself to one of these.

a virtual meet-up

• Host, ask a pal to “bring” one individual you don’t know.
• See casual conversations area.

Drinking or eating before others

• Report yourself making food and consuming it; post online.
• Attend virtual happy hr and “accidentally” spill your beverage.
• Using social distancing, consume food in a public space where one can be viewed by others.

Creating or typing while being noticed:

• Report yourself writing your signature several times.
• Ask a pal to “observe” you practically typing or writing.

Being assertive:

• Attempt to host a digital meet up (can use something similar to Zoom, or GoToMeeting).
• Order something on the phone, change your brain and decide never to order it then.
• Disagree with somebody on a posting or comment respectfully.

Talking having an authority figure:

• Contact the mayor’s office of one’s city or town and have for guidance regarding current public distancing practices.
• Call an ongoing state or federal government congressperson or senator and have the same question.
• Call a store and have to talk with the manager. Inquire further a relevant question they probably won’t know such as for example “when are you considering serve food again?”

Talking having an attractive person:

• Message, textual content, or arrange virtual experience someone you know who you think is of interest (think about it as practice).
• Use a courting app to message somebody who you think is of interest. Repeat many times.
• Have a virtual time

Job interviews:

• Write a listing of common questions, report yourself answering them.
• Have a pal ask these questions for you and record yourself.

Giving a compliment:

• Compliment someone online.
• Text a compliment to a acquaintance or friend.
• During video or telephone call provide a compliment to someone.

Saying “simply no” to someone:

• Call a small business that does sales (cars, insurance policy, etc.) and have some relevant questions. Say no thanks once you are given by them info or their sales pitch.
• Decline someone’s obtain help when it’s felt by you is away from comfort level.

Attending meetings:

• Join an on-line support group.
• Join a webinar – ask a relevant question during presentation.
• Attend a meet-up group that is established.

This isn’t an exhaustive list nonetheless it is a good start for people attempting to continue their work in this difficult time. Hopefully thus giving helpful ideas or suggestions of what exposures that can be done during the pandemic. Before doing an exposure there are many things to consider to create it successful. One helpful device is using cognitive restructuring to create a thought that’s more useful and believable that allows you to enter the situation. Also make sure to be on the look-out for just about any safety behaviors you might use to ease the panic. These will impede you from attaining obtain the most of the exposure. Think about what you have learned out of this afterwards, acknowledge your difficult accomplishments and work. Doing exposure normally is effort, but doing it throughout a pandemic now that’s something to brag about!

Abramowitz, J.S, Deacon, B.J., & Whiteside, S. P. H. (2019) Exposure treatment for anxiety: Concepts and practice 2nd edition. Guilford Press.
Wish, D. The., Heimburg, R.G., & Turk, C. L. (2019). Managing interpersonal anxiety: A cognitive-behavioral treatment approach 3rd edition workbook. Oxford University Push.