The ANTs Go Marching...

Freedom From Anxiety Freedom From Anxiety Toolbox
6 minutes
Share the link to this page
Copied
  Completed
You need to have access to the item to view this lesson.
One-time Fee
$69.99
List Price:  $99.99
You save:  $30
€64.90
List Price:  €92.72
You save:  €27.82
£55.48
List Price:  £79.26
You save:  £23.78
CA$94.84
List Price:  CA$135.49
You save:  CA$40.65
A$107.44
List Price:  A$153.49
You save:  A$46.05
S$94.44
List Price:  S$134.92
You save:  S$40.48
HK$547.73
List Price:  HK$782.50
You save:  HK$234.77
CHF 63.11
List Price:  CHF 90.16
You save:  CHF 27.05
NOK kr759.51
List Price:  NOK kr1,085.06
You save:  NOK kr325.55
DKK kr484.31
List Price:  DKK kr691.90
You save:  DKK kr207.59
NZ$117.18
List Price:  NZ$167.41
You save:  NZ$50.23
د.إ257.02
List Price:  د.إ367.19
You save:  د.إ110.16
৳7,686.18
List Price:  ৳10,980.73
You save:  ৳3,294.54
₹5,834.28
List Price:  ₹8,335.04
You save:  ₹2,500.76
RM330.66
List Price:  RM472.40
You save:  RM141.73
₦97,668.24
List Price:  ₦139,532.04
You save:  ₦41,863.80
₨19,468.63
List Price:  ₨27,813.53
You save:  ₨8,344.89
฿2,546.70
List Price:  ฿3,638.31
You save:  ฿1,091.60
₺2,265.91
List Price:  ₺3,237.16
You save:  ₺971.24
B$351.06
List Price:  B$501.53
You save:  B$150.47
R1,322.01
List Price:  R1,888.66
You save:  R566.65
Лв126.52
List Price:  Лв180.76
You save:  Лв54.23
₩94,315.14
List Price:  ₩134,741.70
You save:  ₩40,426.55
₪257.38
List Price:  ₪367.71
You save:  ₪110.32
₱3,931.96
List Price:  ₱5,617.33
You save:  ₱1,685.37
¥10,592.26
List Price:  ¥15,132.45
You save:  ¥4,540.19
MX$1,160.67
List Price:  MX$1,658.17
You save:  MX$497.50
QR255.40
List Price:  QR364.88
You save:  QR109.47
P964.60
List Price:  P1,378.06
You save:  P413.46
KSh9,279.27
List Price:  KSh13,256.67
You save:  KSh3,977.40
E£3,320.75
List Price:  E£4,744.14
You save:  E£1,423.38
ብር3,980.93
List Price:  ብር5,687.29
You save:  ብር1,706.36
Kz58,401.19
List Price:  Kz83,433.85
You save:  Kz25,032.66
CLP$68,800.17
List Price:  CLP$98,290.17
You save:  CLP$29,490
CN¥505.43
List Price:  CN¥722.08
You save:  CN¥216.64
RD$4,147
List Price:  RD$5,924.54
You save:  RD$1,777.54
DA9,435.57
List Price:  DA13,479.97
You save:  DA4,044.39
FJ$157.96
List Price:  FJ$225.66
You save:  FJ$67.70
Q546.07
List Price:  Q780.13
You save:  Q234.06
GY$14,663.88
List Price:  GY$20,949.30
You save:  GY$6,285.42
ISK kr9,758.70
List Price:  ISK kr13,941.60
You save:  ISK kr4,182.90
DH709.58
List Price:  DH1,013.74
You save:  DH304.15
L1,235.01
List Price:  L1,764.37
You save:  L529.36
ден3,991.30
List Price:  ден5,702.11
You save:  ден1,710.80
MOP$564.38
List Price:  MOP$806.29
You save:  MOP$241.91
N$1,336.41
List Price:  N$1,909.24
You save:  N$572.83
C$2,577.43
List Price:  C$3,682.20
You save:  C$1,104.77
रु9,342.84
List Price:  रु13,347.49
You save:  रु4,004.64
S/260.45
List Price:  S/372.08
You save:  S/111.63
K268
List Price:  K382.87
You save:  K114.87
SAR262.59
List Price:  SAR375.15
You save:  SAR112.55
ZK1,736.79
List Price:  ZK2,481.24
You save:  ZK744.44
L322.64
List Price:  L460.94
You save:  L138.29
Kč1,642.49
List Price:  Kč2,346.52
You save:  Kč704.02
Ft25,571.54
List Price:  Ft36,532.34
You save:  Ft10,960.80
SEK kr748.30
List Price:  SEK kr1,069.05
You save:  SEK kr320.74
ARS$60,059.22
List Price:  ARS$85,802.56
You save:  ARS$25,743.34
Bs483.92
List Price:  Bs691.35
You save:  Bs207.42
COP$270,819.36
List Price:  COP$386,901.39
You save:  COP$116,082.02
₡35,222.95
List Price:  ₡50,320.66
You save:  ₡15,097.70
L1,728.74
List Price:  L2,469.73
You save:  L740.99
₲517,758.37
List Price:  ₲739,686.52
You save:  ₲221,928.15
$U2,629.19
List Price:  $U3,756.16
You save:  $U1,126.96
zł279.29
List Price:  zł399
You save:  zł119.71
Already have an account? Log In

Transcript

Have you ever gone on a picnic and suddenly, you find their ants have gotten into everything. So sometimes we have ants that affect our thinking. I'm talking about some type of weird horror story. I'm talking about those automatic negative thoughts or AMT ants that get into our head and they create a lot of problems in our lives. Specifically, I want to talk to you a little bit about how these ants can create social anxiety. Social anxiety or social phobia is a situation where you feel like something embarrassing or traumatic is going to happen.

As a result of being in a public setting. It could be giving a presentation, it could be going to school, it could be at work, but you're afraid of being humiliated or made fun of or To look stupid, so some of those negative thoughts that come automatically and they're automatic because we don't wish to think about and they just pop in our head, we can't seem to control them, they have a feeling of hopelessness that comes with them. And maybe things like, you know, I'm useless or you're gonna think to yourself, I'm an idiot, or people are gonna think badly of me, or I'm going to be embarrassed. In front of everybody, we're going to lose control somehow and expose myself or appear foolish. Oftentimes, those social anxious thoughts, those automatic negative thoughts will be there's no hope for me or everyone's judging me or everyone's watching me.

And, or will just think of thoughts, thoughts, like says, I'm always doing the wrong thing, or this is terrible. So whatever the thought might be, that's affecting us socially so that we can't go to parties. We can't go to holiday events. We can't go hang out with friends. We even our stops us from going to classes or going to work. Make it as social anxiety can be debilitating for us in regards to the age for children as well as adults.

What do you want to do if you have these kind of ants that are affecting your situation is that you want to be able to exterminate them. You want to be able to go in and find out where their nest is and eradicate them. So the way that you do this is that you have to first catch them, right? So you see an ant, you follow it back to the nest, and then you eradicate them. So the first object first a goal here is to write down those negative thoughts as they come up. So you may think I'm going to be embarrassed in front of everybody, or I'm going to look foolish, or everyone's judging me.

As soon as you had that thought I want you to write it down. Because once you put that out there on a piece of paper or say it out, now you can start to hear yourself and see what you're thinking and begin to think this is not me, this is not true. And you begin to reality test it. That's kind of the first piece you want to catch those automatic negative thoughts with ants, and then reality test them, you're going to say, what is the evidence for me thinking in this way? And are these thoughts factual? Or are they just my interpretation of the event?

Do other people have the same issues? And if they don't, why am I jumping to some type of conclusion? Once you've kind of thought thought about whether or not your thoughts are actually true, then you can start to look for some alternative explanations. You can begin challenging them and say, Are there any other ways that I can look at the situation? Or how do other people see the situation or see me? What else could this possibly mean?

Or if I was going to be positive? Because I don't feel positive? How would I perceive the situation in that light? This is where sometimes trusted friends that feel safe would be useful to help you give some options Once you've done that, then you want to put it into greater perspective. Is this situation as bad as I'm making it out to be? Is this the worst thing that could possibly happen to me?

Oftentimes, we can think of worst things, because it felt like it was worse. And then when we start articulating what really would be a worst case scenario, we realized that that situation of handing in that test or answering a question that's asked by the teacher or being called on at work, those aren't really as worst case scenarios, there's a lot more worse things that could happen. We can also think about what the best thing that could happen, could be, I could answer the question and get it right. I could respond to my boss's question, and I could come up with a great answer that he would think before. So there are positive alternatives to this as well. Beginning to imagine yourself in either the worst case or positive situation will help make the situation that you're feeling overwhelmed by help us in To become much more broad, and suddenly it's not black and white thinking a longer thought all or none.

You can think of it in more grayer dimensions, and you can then begin to challenge it and find some other alternatives and not be controlled by it. Once you begin to do that you want to put this thing in greater perspective, will this even matter in five years from now? Is there anything good that can actually come out of this situation? So those things help you then go on to goal directed thinking, is this thinking, helping me achieve my goals in life? Do I feel good as a result of having this thought? or feeling that the answer is no, then you realize this is a very negative thought, and I need to start looking at a more positive thought.

What can I do to help me solve this problem and start looking at solutions not just a problem as being overwhelming and you're powerless you're not a victim in the situation. That's another negative thought another and there's a victim sort of mentality Is there anything I can learn from this situation to help me do it better next time. And one way I help individuals visualize this is to imagine the situation that's creating the anxiety and to identify the automatic negative thought that's popping up. And then imagine that they are being lifted by helicopter 1000 feet in the air, and looking down on a situation and then describing that situation. from that vantage point. That gives them a better, better perspective on their situation.

And they can see the whole map the whole territory and realize, Oh, I can get away from here, I can escape them this situation, I can solve a problem on this angle. So much more opens up and you're not looking at it. It's such a narrow way. So just a few of the ways that we will use can challenge these automatic negative thoughts, these ants that tend to create so much problems in social situations.

Sign Up

Share

Share with friends, get 20% off
Invite your friends to LearnDesk learning marketplace. For each purchase they make, you get 20% off (upto $10) on your next purchase.