Category Archives: Coping Mechanisms

Coping Mechanisms for Social Anxiety

Anxiety, Automatic Negative Thoughts, Behavior, Cognitive Distortions, Coping Mechanisms, Mental Health, Neuroplasticity, Psychology, , , , ,

Robert F Mullen, PhD
Director/ReChanneling

Subscriber numbers generate contributions that support scholarships for workshops.

The distinction between social anxiety disorder and social anxiety is a matter of severity; reference to one includes the other. The recovery tools and techniques provided apply to most emotional malfunctions, including depression, substance abuse, ADHD, PTSD, generalized anxiety, and self-esteem and motivation issues. These malfunctions originate homogeneously, their trajectories differentiated by environment, experience, and the diversity of human thought and behavior.  

“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)   

Coping Mechanisms for Social Anxiety

“Success depends upon previous preparation,
and without such preparation, there is sure to be a failure.”
– Confucius

Social anxiety is culturally identifiable by the persistent fear and avoidance of social interaction and performance situations, which causes us to miss the life experiences that connect us with the world.

Our primary recovery goal is the dramatic moderation of these symptoms. To achieve this, we identify three objectives: To (1) replace or overwhelm our negative thoughts and behaviors with healthy, productive ones, (2) produce rapid neurological stimulation to restructure our neural network, and (3) regenerate our self-esteem.

Coping Strategies versus Coping Mechanisms

Coping strategies are the methods or approaches that best execute our three objectives. In recovery workshops, we emphasize response-focused and solution-focused strategies, but multiple complementary strategies are utilized, including problem and emotion-focused coping strategies that help us manage our response to feared situations.

Coping mechanisms are tools and techniques that implement our strategies. They allow us to temporarily step outside the bullseye to objectively analyze our automatic negative thoughts and reactions to respond rationally and productively.

In general terms, coping mechanisms help us cope with everyday stress, anxiety, and other negative emotions. They range from practiced skills in recovery (e.g., slow talk, persona, and character focus) to everyday stress reduction like gardening, journaling, and listening to music. Healthy coping mechanisms are adaptive – positive contributions to our emotional well-being.

Decompensation

Without coping mechanisms, healthy or otherwise, we can experience decompensation – the inability to generate effective psychological stress response, resulting in personality disturbance or disintegration.

Defense Mechanisms

Defense mechanisms are temporary safeguards against situations that challenge our conscious minds. They are automatic psychological responses designed to protect us from our fears/anxieties. Notwithstanding their label, many defense mechanisms support recovery when utilized appropriately.

Cognitive distortions are common defense mechanisms. CDs are exaggerated or irrational thought patterns that perpetuate our anxiety and depression. They interpret experiences in ways that don’t represent reality. We twist it to reinforce or justify our toxic behaviors and validate our destructive thoughts and conduct.

Any process that protects us from our fears, anxieties, and threats to our emotional well-being is a defense mechanism. Some, like avoidance, humor, and isolation, require no explanation. Others, such as compensation and dissociation, have positive and negative values.

Situations

A situation is a set of circumstances – the facts, conditions, and incidents affecting us at a particular time in a particular place. A feared situation provokes fears/anxieties that negatively impact our activities and associations.

Two Types of Situations

Two types of situations concern us. Anticipated situations are those that we know, in advance, will provoke our fears/anxieties. They can be one-off situations like a job interview or social event. They can be recurring situations like the classroom or our daily work environment.

Unexpected situations catch us by surprise—stress-provoking incidents impacting our daily lives such as faulty plumbing, an unexpected guest, or losing a wallet.

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Associated Fears and Corresponding ANTs

Automatic Negative Thoughts are immediate, involuntary expressions of our fears/anxieties. They can occur prior to, during, or after a feared situation. ANTs are terse emotional responses, unbased upon reason and deliberation. They are the unpleasant expressions of our negative self-beliefs that define who we are, who we think we are, and who we think others think we are.

We first determine the fear-provoking situation to Identify our fears/anxieties and corresponding ANTs. Where are we when we feel anxious or apprehensive, and what activities are involved? What are we thinking? What might we be doing? Who and what do we avoid because of these insecure feelings?

We then unpack our associated fears/anxieties. We ask ourselves the following: What is problematic in the situation? How do I feel (physically, intellectually, emotionally, spiritually)? What is my specific concern or worry? What is the worst thing that could happen to me? What might happen to me?

The next step is unmasking our corresponding automatic negative thoughts, e.g., “I am incompetent.” “No one will talk to me.” “I will do something stupid.” “I am a loser.” 

Examining and analyzing this information allows us to generate rational responses to our fears/anxieties and corresponding ANTs, which are not factual but subjective abstractions.

Moderating Our Fears/Anxieties and ANTs

In anticipated situations, we have the luxury of preplanning strategies to address our fears/anxieties and ANTs. For unexpected situations, assembling an emergency preparedness kit of practiced coping mechanisms is prudent and helpful.

Coping mechanisms are valuable tools in the recovery process. Their role is to moderate the negative stimuli within the situation, allowing us to de-stress and reframe our responses.  Our apprehensions adversely impact our ability to concentrate. Additionally, we are hampered by our negative self-appraisal and the influx of stress-provoking hormones.

We develop and practice more detailed coping mechanisms in a workshop environment. Introspection, collective activities, and graded exposure are helpful to the client in determining the mechanisms that are most individually effective and adaptable.

Know the Enemy

Did you ever try to talk to someone about your social anxiety? It’s hard. Like it’s some alien disease or something. Nobody gets it. That is why we are reluctant to disclose it. Many of us deliberately choose to remain ignorant of SAD’s destructive capabilities. Others pretend it doesn’t exist or ignore it, hoping it will disappear or no one will notice. Our resistance is a significant impediment to our recovery.

It is disconcerting how many socially anxious clients are unfamiliar with SAD’s causes, symptoms, and impact. The information is readily available. When we have the sniffles, we dash to the internet and familiarize ourselves with every snake oil remedy known to civilization. Nevertheless, despite experiencing social anxiety for decades, it remains as mysterious to us as the eating habits of the Loch Ness Monster.

It is essential to know the symptoms of our condition and how they impact us. To paraphrase Sun Tzu, our chances of recovery are negligible if we neither know the enemy nor ourselves. It is pointless to attempt to assemble a puzzle if the pieces are missing.

Rational Response

A rational response is a logical, self-affirming counter to our fears/anxieties and ANTs. For example, if we fear criticism and negative judgment, rational responses might be, “I belong here as much as anyone,” “I am valuable and significant,” and “I am equal to anyone here.”

Positive personal affirmations focus on general aspects of our condition. We devise rational responses to rebut the automatic negative thoughts that correspond to our situational fears/anxieties. Rational responses challenge stressful incidents that impact us at a particular time in a particular place. Essentially, rational responses are intellectual evaluations of our emotional angst.

Reframe Your Perspective

Reframing is identifying and resolving negative emotions and situations by changing our perspective on how we experience and respond to them. Positive reframing is turning a negative perspective into a positive one. Reframing addresses our negativity in general, while rational response focuses on our feared situation. Positively reframing adverse experiences, events, thoughts, and behaviors as an opportunity to challenge them supports both processes. As we progress in recovery, both positive reframing and rational response ostensibly become habitual and automatic. Experts agree that positive reframing is critical for emotional well-being.

Seek Progress, Not Perfection

SAD persons worry about their performance before and during a situation and obsess about the outcome long after. We fear criticism and negative appraisal. We set unreasonable expectations to compensate for our perceptions of incompetence and inadequacy, and then we beat ourselves up when our expectations are unmet. Perfectionism is not the desire to do well but the need to be faultless. Anything less is unsatisfactory. Perfectionism and social anxiety have a parallel relationship.

Recovery, however, is a life’s work in progress. There is no absolute cure for social anxiety, but with work and over time, we experience a dramatic and exponential moderation of our symptoms. The key is progress over perfection.

Set Reasonable Expectations

An expectation, by definition, is a fervid belief that something will take place in the future. When we set expectations, we invest a strong interest in their outcome. What happens in the likelihood that our expectations are unmet? Because we have a vested interest, we are psychologically attached to the outcome. Fixed In our minds, we set it as a reality. When it does not go our way, the general response is one of disappointment.

Experts describe the reaction to disappointment as a form of sadness – an expression of desperation or grief due to loss. While it is true that we cannot lose what we have not acquired, fixing the expectation in our mind makes it real and visceral. Loss leads to depression, self-loathing, and other traits associated with perfectionism and social anxiety. 

Engender Joy and Laughter

The endorphins and chemical hormones transmitted with positive emotions dramatically enhance our psychological well-being. Joy and laughter counteract stress and defuse anger, resentment, and shame. They strengthen our immune system, boost energy levels, and enhance memory and concentration. When we smile and laugh, the influx of our fear and anxiety-provoking hormones decreases. Finding humor in stressful situations reframes our perspective, takes the edge off our anxiety, and helps us take things less seriously. It provides a sense of shared community, which helps counter our fear and avoidance of intimacy and social events, improving our psychological health.  

Remember, We Are Not Alone

Roughly 124 million U.S. adults and adolescents experience anxiety disorders. 60% of those have depression, and many resort to substance abuse. Others experiencing SAD are too preoccupied with their center of attention to seek us out for judgment or criticism. At least two of five people in any situation are just as apprehensive as we are, if not more so. So, when we worry and hyperventilate at a social event, we are in good company. Social anxiety is common, universal, and indiscriminate. We are never alone.

Avoid Non-Productive Situations

A primary SAD symptom is our intense fear or anxiety during social situations, causing us to avoid interacting with others. Human interconnectivity, however, is essential for emotional health. Turning down opportunities to socialize exacerbates our isolation, and we continue to miss possibilities for intimacy and friendship. In recovery, we gradually expose ourselves to situations that can engender positive social interaction.

This, however, does not mean that we need to challenge every situation. There is a distinction between avoiding out of fear and avoiding out of reason. One workshop exercise is to initiate a salutation or small talk with a stranger. Discretion about who and where we engage is important. Another example is the socially anxious individual with an arts degree attending a conference for chemical engineers. Avoidance is not only reasonable but also evident.

Remember, You Are Not Alone

Roughly, 124 million U.S. adults and adolescents experience anxiety disorders. 60% of those have depression, and many resort to substance abuse. Persons experiencing SAD are too preoccupied with their own center of attention to seek us out for judgment or criticism. At least two of five people in any situation are just as apprehensive as we are, if not more so.  So, when we worry and start to hyperventilate at a social event, we are in good company. Social anxiety is common, universal, and indiscriminate. We are never alone.

Emergency Preparedness Kit

Knowing how to respond effectively to unexpected situations is challenging. When dealing with a scheduled event or one that meets regularly, we have the wherewithal to plan accordingly. Strategizing for unanticipated situations is somewhat of a crap shoot. Accordingly, we assemble an emergency preparedness kit of practiced coping mechanisms that can be effective in any feared situation.

General Coping Strategies

Controlled Breathing

Controlled breathing reduces stress, increases our mental awareness, and boosts our immune system. Scientific studies show that this simple grounding technique helps moderate symptoms associated with anxiety, depression, and other stress-related conditions. Grounding distracts from negative stimuli by focusing on the present through our body and senses. It helps us manage our negative thoughts and reactions.

Our vagus nerve controls our heart rate and nervous system. It also manages our fight-or-flight response. Science tells us that the simplest way to manipulate our vagus nerve is to practice controlled breathing, which decreases the flow of cortisol, adrenaline, and norepinephrine while releasing mood and memory-enhancing chemical hormones like GABA and serotonin.

Positive Personal Affirmations

Positive personal affirmations are self-motivating and empowering statements that help us focus on goals, challenge negative, self-defeating beliefs, and reprogram our subconscious minds. We drastically underestimate the significance and effectiveness of PPAs because we need to understand their neuroscience. Providing all the neural benefits of positive reinforcement, our PPAs self-describe who and what we aspire to be in our emotional development. PPAs are rational, reasonable, possible, positive, unconditional, problem-focused, brief, and in first-person present or future time. Think of positive personal affirmations as aspirations or self-fulfilling prophecies that, through deliberate repetition, help replace our abundance of negative neural information with healthy, productive input.

Progressive Muscle Relaxation (PMR)

PMR is another grounding technique. We progressively relax our muscle groups, beginning with the lower extremities and extending to the forehead. Like controlled breathing, there are long and short applications. Abbreviated PMR takes less than a minute and can be executed surreptitiously during any situation. This coping mechanism relieves the discomforting muscle tension aggravated by stress. It also reduces the influx of our fear and anxiety-provoking hormones while momentarily distracting us from our negative thoughts and reactions.

Slow Talk

Our anxiety often compels us to mumble or rush our speaking under pressure. Slow talk is deliberately speaking slowly and calmly. It slows our physiological responses, alleviates rapid heartbeat, and lowers our blood pressure. It is also helpful to incorporate the 5-second rule, i.e., pause any response for five thoughtful seconds. Not only does this coping mechanism moderate the flow of cortisol, adrenaline, and other stress-provoking hormones, but it also presents the appearance of someone thoughtful and confident.

Coping Mechanisms for Anticipated Situations

Knowing our feared situation in advance gives us ample opportunity to devise a structured plan to counter our fears/anxieties. In providing rational responses to our negative emotional stimuli, we identify the feared situation, associated fears/anxieties, and corresponding ANTs. From there, we devise our rational responses by reframing the negative self-appraisal of our ANTs.

We develop a structured plan utilizing situationally focused coping mechanisms in a workshop environment. We practice the strategy in non-threatening simulations. This method is called graded exposure – systematic desensitization consisting of thought and behavioral modification techniques that reduce our sensitivity to feared situations.

When we feel adequately prepared, we expose ourselves to the feared situation. 

In addition to the coping mechanisms already outlined, situationally specific coping mechanisms include the following:

Affirmative Visualization

An affirmative visualization is a positive outcome scenario we mentally create by imagining or visualizing it. All information passes through our brain’s thalamus, which makes no distinction between inner and outer realities. Whether we visualize doing something or actually do it, we stimulate the same regions of our neural network. Visualizing raising our left hand is, to our brain, the same thing as physically raising our left hand and produces the same neural benefits.

Affirmative visualization activates our dopaminergic-reward system, decreasing the neurotransmissions of anxiety and fear-provoking hormones and accelerating and consolidating the beneficial ones. When we visualize, our brain generates alpha waves, which can reduce the symptoms of anxiety and depression.

Research shows that visualizing a situation in advance improves our mental and physical performance. We consciously source information that will enhance our performance outcomes, dramatically improving the likelihood of success in the actual situation.

Character Focus

Focusing on our character strengths, virtues, attributes, and achievements channels our emotional angst to mental deliberation, disparaging our fears/anxieties and corresponding ANTs. It supports the regeneration of our self-esteem as we rebuild our latent self-qualities. By manifesting our character strengths and achievements, we reframe our perspective, empowering our assets and generating renewed self-confidence and viability.

Distractions/Diversions

A distraction is another grounding technique that momentarily channels our attention away from our fears/anxieties. Also called directed attention, we focus on specific sensations, items, or activities to supersede moments of stress and discomfort in our feared situation. These physical and mental distractions temporarily remove us from our fears/anxieties and help us manage our negative thoughts and reactions. Snapping a rubber band on our wrist to momentarily ground our attention is a prime example of a distraction.

Persona

Our persona is the social face we present to our exposure situation(s), designed to make a focused impression while concealing the visibility of our social anxiety. We have multiple personas. We present differently depending upon the context of the situation, e.g., a sports event versus an interview for a job or a family dinner versus a fraternity bash.

A static or negative persona (e.g., SAD-induced) inhibits our psychological development. A strong sense of self-esteem relates to the outside world through flexible personas adaptable to different situations. Establishing a persona is similar to an actor preparing for a role. While we may employ new mannerisms, a different stride, or attitude, a persona is not another self. It is an affectation – a novel rendering of our personality. It is also a formidable distraction.

Projected Positive Outcome

Our projected positive outcome is the reasonable expectations we set for our feared situation. We already know the projected negative outcome if we capitulate to our ANTs. Therefore, we rationally respond by setting reasonable expectations. A sensible projected positive outcome is rational, practical, and doable to ensure success. For example, expecting to be immediately hired with a fantastic salary at a networking event is not a reasonable expectation. Making an initial and fruitful contact is a more reasonable projected positive outcome.

Purpose

Purpose is the primary motivation behind our exposure to a situation. What do we seek or hope to accomplish? Why are we exposing ourselves? If the situation is the barbershop or beauty salon (not uncommon sources of anxiety), it is reasonable to consider that our purpose is get our hair cut or styled. It may be something else, however. Purpose is a subjective determination.

Attending a social event offers multiple purposes. We may want to network, make friends, and seek an intimate relationship. Maintaining numerous purposes reduces the probability of success, leading to disappointment and self-recrimination. Therefore, we redefine and focus on one purpose and set reasonable expectations.  To paraphrase a Russian proverb: if you chase two pigs, you have less chance of catching either one.

Small Talk

Small talk is an informal greeting, comment, or discourse absent any functional topic of conversation or transaction. In essence, it is polite, non-confrontational verbal interaction meant to acknowledge presence and or open channels of further communication. This activity is not as easy for those experiencing social anxiety as it appears. In interactive workshop activities, graded exposure defines the parameters and establishes the comfort zone critical to successful small talk.

SUDS Rating and Projected SUDS Rating 

The Subjective Units of Distress Scale ranges from 0 to 100, measuring the severity of our situational fears/anxieties. Additionally, it allows us to set reasonable expectations of success. We evaluate what level of distress we anticipate in our feared situation (SUDS Rating) and what we project it will be upon its successful completion (Projected SUDS Rating). Again, we set reasonable expectations. A moderate projected SUDS rating will offer the probability of a successful venture. For example, if our SUDS rating of distress for making a presentation is 80, a reasonable projected SUDS rating might be 70 or 75. Projecting a 10 SUDS rating would imply that we expect a standing ovation and a national speaking tour. It’s possible, but it is an unreasonable expectation.

These coping mechanisms are specialized and focused on responding to expected and unanticipated feared situations. Exposing ourselves to a feared situation without a strategy and functional coping mechanisms is jumping out of an airplane without a parachute. In the words of a master of moderation, Benjamin Franklin, “Failing to Plan is Planning to Fail.”

Coping Mechanisms for Everyday Stress

Anything that takes us out of the stress of the moment qualifies as an adaptive coping mechanism. From listening to music to tending a garden, coping mechanisms are as numerous and varied as individual experience and imagination.

To iterate, some will work for us, and others we will discard. Some will work sometimes and not at other times. Most are general activities like exercise, meditation, and creativity. The key is to become mindful when a pursuit helps us unwind from our anxieties and apprehensions and utilize them when the stressful occasion arises. Examples of coping mechanisms for everyday stress include:

  • Arts and Crafts: Pottery, knitting, photography, scrapbooks, candle and jewelry making.
  • DIY: Building, redecorating, reorganizing, constructing, painting.
  • Music: Soundscapes, chants, and ambient music can be restful and motivating; sound therapy therapeutic; and emotionally supportive music and songs stimulate the positive flow of chemical hormones.
  • Creative Pursuits: produce videos, write, read, play an instrument, visit a museum.
  • Connecting with nature reduces anger, fear, and stress and increases pleasant feelings while contributing to our physical well-being, lowering blood pressure, heart rate, muscle tension, and the production of stress hormones. Spending time in nature is linked to both cognitive benefits and mood and emotional well-being improvements. 
  • Personal Time: Take a relaxing bath, cuddle with the family pet, spend time with friends, colleagues, and family, fun shopping.
  • Physical Activity: Dancing, jogging, swimming, yoga, the gym.
  • Body Relaxation: Tapping, acupuncture, meditation, massage, autogenic relaxation.
  • Self-Empowering: Gratitude list, journaling, self-compassion, volunteering, random acts of kindness.

Coping mechanisms are tools and techniques with a wide range of uses. They assist in moderating our situational fears/anxieties and ANTs. They temporarily allow us to step outside the bullseye to objectively analyze our perceptions and reactions and respond rationally and productively. They also help us cope with everyday stress, anxiety, and other negative emotions.

Proactive Neuroplasticity YouTube Series

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional malfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing neuroscience and psychology including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups, workshops, and practicums.

Coping Strategies for Social Anxiety

Anxiety, Behavior, Coping Mechanisms, Mental Health, Neuroplasticity, Psychology, ReChanneling, Social Anxiety, Social anxiety disorder, , , ,

Robert F Mullen, PhD
Director/ReChanneling

Subscriber numbers generate contributions that support scholarships for workshops.

The distinction between social anxiety disorder and social anxiety is a matter of severity; reference to one includes the other. The recovery tools and techniques provided apply to most emotional malfunctions, including depression, substance abuse, ADHD, PTSD, generalized anxiety, and self-esteem and motivation issues. These malfunctions originate homogeneously, their trajectories differentiated by environment, experience, and the diversity of human thought and behavior.  

“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)   

Coping Strategies for Social Anxiety

“Success depends upon previous preparation,
and without such preparation, there is sure to be failure.”
– Confucius

Social anxiety disorder is culturally identifiable by the persistent fear and avoidance of social interaction and performance situations, which causes us to miss the life experiences that connect us with the world. Our recovery goal is the general outcome we mean to achieve. The objectives are the actions or measurable steps taken to achieve our goal.  

Our goal, then, is the dramatic moderation of our fears of social interconnectivity. To achieve this, we identify three objectives: To (1) replace or overwhelm our negative thoughts and behaviors with healthy, productive ones, (2) produce rapid neurological stimulation to restructure our neural network, and (3) regenerate our self-esteem.

Coping strategies are the methods or approaches we devise to execute these objectives. Coping mechanisms are tools and techniques that implement our strategies. The distinction is important.

We are at war, and social anxiety is the enemy. Successfully challenging our fears/anxieties requires an adaptive plan of action. A military strategist is skilled in designing a plan to overwhelm the enemy. As strategists for our recovery, we are responsible for developing a cohesive plan to meet our three objectives. These can involve multiple strategies.

Situations

A situation is a set of circumstances – the facts, conditions, and incidents affecting us at a particular time in a specific place. A feared situation provokes fears/anxieties that negatively impact our activities and associations.

Two Types of Situations

Two types of situations concern us. Anticipated situations include those that we know, in advance, will provoke our fears/anxieties.  Examples range from restaurants and the classroom to job interviews, family gatherings, and social events. They can be one-time situations like a job interview or social event. They can be recurring situations such as the classroom or work environment.

Unexpected situations are those that catch us by surprise. An accident, an unexpected guest, and losing your wallet are unexpected situations. 

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Automatic Negative Thoughts

Automatic negative thoughts (ANTs) are the immediate, involuntary, emotional expressions that occur when our situational fears/anxieties confront us. They are the unpleasant, self-defeating things we tell ourselves that define who we are, who we think we are, and who we think others think we are.

ANTs are borne of our negative core and intermediate beliefs and the symptoms of our social anxiety, e.g., “No one will talk to me.” “I will do something stupid.” “I am a loser.” Adverse behaviors consequently accompany these self-maligning thoughts.

Identifying situations and unpacking associated fears and corresponding ANTs are crucial to recovery. Our issues are as distinctive as our environments and experiences.

9-Step Process for Rational Response

Moderating our associated fears/anxieties and corresponding ANTs demands an integrated approach. Through what we call the 9-Step Process for Rational Response, we learn to: 

1. Identify our Feared Situation. Where are we when we feel anxious or fearful and what activities are involved? What are we thinking? What might we be doing? Who and what impacts these insecure feelings? 

2. Identify our Associated Fear(s). One way to identify our associated fears/anxieties is to ask ourselves the following: What is problematic about the situation? How do I feel (physically, intellectually, emotionally, spiritually)? What is my specific concern or worry? What is the worst thing that could happen to me? What might happen to me?

3. Unmask our Corresponding ANTs. How do we express our fear/anxieties? What are our involuntary emotional expressions or images? How do we negatively self-label? What do we tell ourselves?

4. Examine and Analyze Our Fear(s) and ANTs. What are the stimuli to our fears/anxieties? How do we express them? Discovery approaches include cognitive comprehension, introspection, psychoeducation, and the vertical arrow technique.

5. Generate Rational Responses. We become mindful of the irrationality and self-destructive nature of our associated fears/anxieties and corresponding ANTs. We unmask, examine, and analyze the cognitive distortions and maladaptive behaviors that validate or reinforce them. Then, we devise rational responses to counter our false assumptions.

Cognitive distortions are exaggerated or irrational thought patterns that interpret experiences in ways that don’t represent reality. We twist it to reinforce or justify our toxic behaviors and validate our destructive thoughts and conduct. Rational Responses are self-empowering statements we devise to counter our situational fears/anxieties and ANTs.

6. Reconstruct Our Thought Patterns. Through proactive neuroplasticity and cognitive approaches, we reframe or convert our thought patterns by replacing or overwhelming them with healthy productive ones. This is an essential component of recovery.

7. Devise a Structured Plan. Utilizing our learned tools and techniques, we develop our coping strategies and mechanisms to challenge our situational fears/anxieties, irrational thoughts, and maladaptive behaviors.

8. Practice the Plan in Non-Threatening Situations. We strengthen our rational responses by repeatedly implementing our plan in simulated situations and practicing exercises, including role-play and other workshop interactivities.

9. Expose Ourselves to the Situation. We challenge our fears/anxieties on-site in real-life situations. This transpires after a suitable period of graded exposure to accommodate the reconstruction of our neural network and ensure familiarity with our strategies and coping mechanisms.

Coping Strategies

Coping strategies are processes or tools to help us manage stress. Since maladaptive is particular to social anxiety disorder, we emphasize adaptive strategies to counter our negative thoughts and behaviors. Researchers claim over 400 coping strategies designed to address emotional malfunction, including problem, emotion, social, and meaning-focused.

Our recovery programs emphasize response-focused and solution-focused strategies, but we consider multiple approaches in an individually targeted recovery program.

Emotion-focused coping strategies focus on managing or regulating our emotional response to feared situations. Identifying the emotions associated with a stressor is essential to moderating them. In the first three of our 9-Step Process for Rational Response, we identify the feared situation, associated fears/anxieties, and corresponding ANTs.

Problem-focused coping strategies employ the same tools and techniques as our solution-focused strategy. One crucial distinction: the pathographic disease model of mental health focuses on the problem, whereas the wellness model we favor emphasizes the solution.

Recovery is a here-and-now process. The past is immutable. We have no control over it beyond our response to it. It is the here-and-now and how it reflects on the future that is of value in recovery.

Meaning-focused coping strategies entail rationalizing or delegating responsibility for our thoughts and behaviors to a moral or religious code or influence, which can encourage negatively valanced emotions like shame, guilt, and blame. The more rational approach emphasizes personal accountability and self-determination.

Social coping strategies are essential to counter our fears of human interconnectivity and avoidance of social situations. Graded exposure includes practiced cognitive-behavioral techniques that reduce sensitivity to our feared situations. The 9-Step Process for Rational Response encourages systematic desensitization of our fears/anxieties in non-threatening workshop environments before exposure to real-life situations.

Avoidance-focused coping strategies pursue alternate activities to avoid situations that endanger our emotional well-being. They are short-term solutions. In the long term, we moderate our fears/anxieties by learning to respond rationally to them, allowing us to engage in feared situations at our discretion.

Avoidance is a major symptom of our social anxiety, and our primary goal is to moderate our anxieties/fears rather than avoid them.

Restructuring, replacing, and regenerating comprise the framework for recovery and self-empowerment. A coalescence of coping strategies is needed to accommodate these goals as well as the diversity of human thought and experience.

Best Strategies for Social Anxiety

Response-based coping strategies, which we focus on in our recovery programs, pay particular attention to generating rational responses to our maladaptive thoughts and behaviors. We facilitate this component of recovery in the first four of the 9-Step Process for Rational Response. Further consolidation is achieved through cognitive comprehension, introspection, psychoeducation, and other psychological and scientific approaches.

Solution-based strategies keep our attention centered on finding solutions rather than researching the origins of our problems. Recovery is a here-and-now and how it reflects on the future process. We define ourselves by our character strengths, virtues, and attributes rather than our symptoms. Delving into the origins and early trajectory of our negative thoughts and behavior, if deemed necessary, is the purview of psychoanalysis.

Recovery relies on self-reliance and self-motivation. The onus rests with the recovering individual. A comprehensive recovery program is individually targeted and emphasizes the solution, rather than the problem.

Proactive Neuroplasticity YouTube Series

*          *          *

WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional malfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups, workshops, and practicums.

Dissociation: Step Out of the Bullseye

Anxiety, Behavior, Coping Mechanisms, Mental Health, Neuroplasticity, Psychology, Recovery, Self-Empowerment, , , ,

Robert F Mullen, PhD
Director/ReChanneling

Subscriber numbers generate contributions that support scholarships for workshops.

The distinction between social anxiety disorder and social anxiety is a matter of severity; reference to one includes the other. The recovery tools and techniques provided are applicable to most emotional malfunctions including depression, substance abuse, ADHD, PTSD, generalized anxiety, and issues of self-esteem and motivation. These malfunctions originate homogeneously, their trajectories differentiated by environment, experience, and the diversity of human thought and behavior. 

“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)

Dissociation: Step Out of the Bullseye

Unhealthy or negative coping mechanisms are called defense mechanisms – temporary safeguards against situations we find difficult to manage. Defense mechanisms are mostly unconscious psychological responses that protect us from our fears and anxieties. At one time or another, we all use defense mechanisms. Dissociation, or stepping out of the bullseye, is a useful defense mechanism in recovery.

Coping Mechanisms

Coping mechanisms are tools and techniques that we utilize to moderate stress and reduce the neurotransmissions of our fear and anxiety-provoking hormones, cortisol and adrenaline. There are recovery coping mechanisms we employ when exposing ourselves to a feared situation, including distractions, and projected positive outcomes. There are those we turn to when confronted by sudden unexpected stress – controlled breathing, progressive muscle relaxation, and slow talk.

There are hundreds of coping mechanisms that make stressful situations in life easier to handle, including yoga, dancing, meditation, painting, writing, and streaming a movie. These activities moderate the anxiety of the moment and reduce the flow of those pesky chemical hormones. Coping mechanisms are as varied as individual experience and imagination.

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It is important to remain mindful, however, coping and defense mechanisms do not address the unresolved issues of our fears and anxieties. They are temporary ways to moderate stress and the influx of cortisol and adrenaline. Like an analgesic to relieve the pain of a physical condition, they do not address the cause and remedy of the ailment. Notwithstanding, even a temporary emotional balm has a positive impact on our emotional well-being and helps regenerate our self-esteem.

Defense Mechanisms

Any unconscious mental process that protects us from threats to our emotional well-being and sense of self is a defense mechanism. Cognitive distortions are defense mechanisms. Some, like avoidance, humor, isolation, and intellectualization need no explanation. Other defense mechanisms have positive benefits as well when used appropriately. Accordingly, they become tools in our recovery. 

Compensation is one example: We compensate for our negative thoughts and behaviors by replacing them with healthy, productive ones. We compensate for our low self-esteem by becoming mindful of our character strengths, virtues, and achievements. 

Ritual and undoing is subjectively undoing negative behaviors or impulses by performing rituals or actions designed to offset them. For example, a person might donate to a homeless shelter to make up for evicting low-income tenants to build a condominium. Substance abuse is a common but extreme example of ritual and undoing. 

Utilized appropriately, ritual and undoing is a valuable coping mechanism. It supports negative to positive neural restructuring (ritual) by replacing (undoing) our negative thoughts and behaviors with positive ones. 

Most defense mechanisms can be converted to coping mechanisms once we begin to recognize them when they materialize. This allows us to respond rationally, adapting them to support healthy behaviors. Projection and rationalization are two examples of this adaptation. Rationalizing to justify bad behavior is a defense mechanism that, when utilized to logically respond to our SAD-provoked fears, becomes a coping mechanism. Projecting our irrational behaviors onto others is a good way to observe ourselves as others see us. Some, like cognitive distortions, are generally detrimental to our emotional integrity and less adaptable to positive reconstruction. Dissociation, on the other hand, is a prime example of a defense mechanism that is useful in recovery.

In standard psychological terms, dissociation is a disconnect from reality to shield us from traumatic experiences. In theory, our mind unconsciously shuts down or represses emotionally conflicting thoughts, memories, or experiences. Daydreaming or streaming television to block discord in the next room is a harmless form of dissociation. Creating multiple personalities (DID) is at the other end of the spectrum.

While some experts may find fault with my use of the objective, its definition supports our utilization. Dissociation is a disconnection between a person’s thoughts, memories, feelings, actions, or sense of self. When our sense of self is that of a SAD person, then deliberate and voluntary disconnecting or severing from that sense is positively functional. Furthermore, the broad spectrum of dissociation encompasses both daydreaming and a disconnect from reality, so the concept is interpretational.

In recovery, we deliberately dissociate ourselves from the symptoms of our social anxiety disorder. We redefine ourselves by our character strengths, virtues, and attributes rather than by the adversities of our malfunction. Essentially, we subvert the disease model of mental health by adopting the wellness model. The disease or pathographic perspective focuses on the problem; the wellness or positive psychology model emphasizes the solution, defining health as a state of physical, mental, and social well-being and not merely the absence of disease or infirmity.

To iterate the oft-used analogy: when we break out leg, we do not become the injured limb. We are simply someone experiencing a broken leg. The same concept is important to recovery from our emotional malfunction.

Stepping Out of the Bullseye

While we remain conjoined with our social anxiety disorder, we continue to view ourselves as helpless, hopeless, undesirable, and worthless. These core and intermediate beliefs are formed by childhood disturbance and sustained by our emotional malfunction. By dissociating ourselves from our condition, we remove ourselves from the bullseye allowing us to objectively analyze our thoughts or behaviors, and respond rationally and productively. 

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional malfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups, workshops, and practicums.  

Response- and Solution-Based Strategies for Recovery

Anxiety, Coping Mechanisms, Neuroplasticity, Psychology, Self-Empowerment, Social Anxiety, Social anxiety disorder, , , ,

Robert F Mullen, PhD
Director/ReChanneling

Subscriber numbers generate contributions that support scholarships for workshops.

“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid)

“Visualize this thing that you want. See it, feel it, believe in it.
Make your mental blueprint, and begin to build.”
– Robert Collier

There are multiple coping strategies utilized to alleviate stress including problem-focused, emotion-focused, social, and meaning-focused. They can be adaptive or unhealthy depending upon how they are utilized. We emphasize response-focused and solution-focused strategies for our purposes, but all options are considered and incorporated into a comprehensive recovery program.

The emotion-focused coping strategy focuses on reducing the emotions associated with a stressor while avoiding addressing the problem. Our recovery program emphasizes identifying the situation, associated fears, and corresponding ANTs (automatic negative thoughts).

The problem-focused coping strategy uses the same tools and techniques as our solution-focused strategy. The difference is important, however. The disease model of mental health is pathographic or problem-focused, whereas the wellness model focuses on our character strengths, virtues, and attributes. Recovery is a here-and-now response, The past is immutable. We emphasize the solution over the problem.

Meaning-focused coping strategies entail rationalizing or delegating responsibility for our thoughts and behaviors to a moral or religious code or influence. Our recovery program emphasizes personal responsibility, self-reliance, and self-determination.

4. Social coping strategies are counterproductive to recovery from social anxiety which symptomatically resists social connectivity and finds healthy relationships problematic. They are useful, however, when one has regenerated their self-esteem to a level where they are comfortable in social situations. Avoidance-focused coping strategies are also counterproductive to the recovery of someone whose symptomatic modus operandi is avoidance of stressful situations.

To counter the emotional undercurrent of our situational fears and ANTs (automatic negative thoughts), we learn to respond rationally and intelligently. That is the response-focused element of a recovery program. The solution-based strategy, often neglected in recovery programs, puts theoretical recovery tools and techniques into actual practice. While it is necessary to know the enemy and know ourselves, the origins of our emotional instability are irrelevant. The focus of recovery is resolving or modifying our extant behaviors.

An essential component to moderating our situational fears and anxieties is devising a Feared Situations Plan that we practice in non-threatening workshop environments before exposing ourselves to the actual situation. Incorporated into that plan are coping mechanisms crafted for the specific situation.

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There are two types of situations: anticipated and recurring situations and unexpected ones. Planning for the latter is inherently unsystematic. We have assembled an emergency preparedness kit. The Feared Situations Plan is structured around those situations where we generally know what to expect. Both kit and plan utilize similar coping mechanisms.

The focus of this writing is designing a Feared Situations Plan for an anticipated situation that will become a template for similar types of situations. 

Let me restate the structure and components of a Plan for Feared Situations. 

1. Identify the Feared Situation – the place or circumstance that provokes our fears and anxieties. 

2. Unmask the Associated Fear(s) we anticipate will manifest during the Feared Situation

3. Unmake the Corresponding ANTs (automatic negative thoughts) – our immediate, involuntary, emotional expressions of our Fears.

4. Examine and Analyze our Situational Fear(s) and ANTs. These actions are implemented by various approaches including cognitive-behavioral self-modification, and positive psychology. 

5. Generate Rational Responses by deconstructing our Situational Fears and ANTs. 

6. Reconstruct our Patterns of Thought and Behavior. Through proactive neuroplasticity and other approaches, we replace or overwhelm our toxic thoughts and behaviors with healthy productive ones. 

7. Design our Feared Situation Plan to include: 

A. SUDS Rating. The Subjective Units of Distress Scale is a numbered, self-evaluation scale (1-100) that subjectively measures the severity of our Fears and the intensity of distress we feel about a Situation. 

B. Purpose. The primary motivation(s) behind our exposure to a situation. What do we seek to accomplish?

C. Persona. The social face we present to the Situation, designed to make a positive impression while concealing our social anxiety. 

D. Character Focus. Personal character strengths we emphasize to support our Persona. 

E. Distractions. Predetermined sensory objects to rechannel our stress during our Feared Situation. 

F. Diversions: Predetermined mental activities to rechannel our stress during our Feared Situation. 

G. Projected Positive Outcome. Reasonable expectations we set to ensure a positive outcome to our Feared Situation. 

H. Projected SUDS Rating. Our predetermined, reasonable projection of the severity of our Fears and the intensity of distress at the conclusion of our Situation. 

I. Strategy. Our predetermined outline or scenario of our Plan incorporating lines A. – H.

8. Practice the Plan in Non-Threatening Simulated Situations. We consolidate the effectiveness of our Feared Situations Plan in practiced exercises including role play and other workshop activities. Affirmative Visualization is a valuable scientific asset.

9. Expose Ourselves to the Feared Situation. We implement our plan in a real-life situation. This transpires after significant graded exposure to facilitate the reconstruction of our neural network and establish comfort and familiarity with the prescribed tools and techniques. 

Jeanine P.

Jeanine is a workshop graduate. She created a Feared Situation Plan to prepare her for a 3-day, work-related, out-of-town conference. Jeanine had recently been promoted, in her mid-thirties, to a major accounts managerial position in telecommunications. Jeanine’s social anxiety was severe when it came to associating with her peers. The upcoming conference included the other managers throughout the country – a male-dominated, competitive, and experienced group of about thirty colleagues.

Strategy: By clearly articulating our strategy, we coalesce all the elements and coping mechanisms of our Plan into a gestalt. Gestalt theory emphasizes that the whole of anything is greater than its parts. It creates a mental scenario that helps us visualize the entirety of the situation.

Our strategy supports our three primary goals. (1) To replace or overwhelm our negative thoughts and behaviors with healthy, productive ones, (2) to produce rapid, neurological stimulation to change the polarity of our neural network, and (3) to regenerate the elements or self-properties of self-esteem. 

Visualization is a cognitive tool that compels our neural network to realize all aspects of a projected outcome. Scientifically supported through studies and neuroscientific understanding, Affirmative Visualization is a form of graded exposure. Its systematic desensitization reduces our fears and anxieties about the actual situation. We envision thinking and behaving in a certain way and, through repetition, attain an authentic shift in our behavior and perspective. 

Our brain provides the same neural restructuring when we visualize doing something or when we physically do it; the same regions of our brain are stimulated. Just as our neural network cannot distinguish between toxic and productive information, it also does not distinguish whether we are experiencing something or imagining it. Visualizing raising our left hand is, to our brain, the same thing as physically raising our left hand.

The more we visualize with a clear intent, the more focused we become and the higher the probability of achieving our objectives. Affirmative Visualization activates our dopaminergic-reward system, decreasing the neurotransmissions of anxiety and fear-provoking hormones, and accelerating and consolidating the beneficial ones. When we visualize, our brain generates alpha waves which, neuroscientists have discovered, can dramatically reduce the symptoms of anxiety and depression.

This is Jeanine’s strategy.

“I admit, I’m apprehensive about the work conference in Dallas, but that’s to be expected. Everyone wants to make a good first impression. I will be dressed professionally and present myself with confidence and quiet strength. I will deliberate before asking or responding to questions (slow talk). I will emphasize my dependability and resourcefulness – someone who can be counted on and solve problems. I have four excellent coping mechanisms if I start to feel unwarranted stress. By the end of the three days, I anticipate not only will I have impressed the others with my pleasant and confident demeanor, but I will also be recognized for my value and qualifications. Reasonable expectations are that I will impress some, but not all of my cohorts – everyone has self-baggage. I will, however, be generally considered a deliberate, professional, and supportive colleague. I expect to exceed my Projected SUDS Rating, but it is a fair and moderate benchmark for my success.”

That is a winning strategy from a woman with severe social anxiety who had convinced herself she would be criticized and ostracized by her peers which negatively impacted her career with the company and her emotional well-being. The situation remained consistent; Jeannine had dramatically moderated her perspective of and response to the situation. She was no longer subdued by her fears but had taken control of the outcome. “There is only one thing that makes a dream impossible to achieve: the fear of failure.” – Paulo Coelho

Proactive Neuroplasticity YouTube Series

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional malfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups, workshops, and practicums.  

Defense Mechanisms

Anxiety, Cognitive Distortions, Coping Mechanisms, Mental Health, Neuroplasticity, Psychology, Self-Empowerment, Social anxiety disorder, , , , ,

Robert F. Mullen, PhD
Director/ReChanneling

Subscriber numbers generate contributions that support scholarships for workshops.

The distinction between social anxiety disorder and social anxiety is a matter of severity; reference to one includes the other. The recovery tools and techniques provided are applicable to most emotional malfunctions including depression, substance abuse, ADHD, PTSD, generalized anxiety, and issues of self-esteem and motivation. These malfunctions originate homogeneously, their trajectories differentiated by environment, experience, and the diversity of human thought and behavior. 

“Dr. Mullen is doing impressive work helping the world. He is the
pioneer of proactive neuroplasticity utilizing DRNI—deliberate,
repetitive, neural information.” — WeVoice (Madrid, Málaga)                    

Defense Mechanisms

“Unable to cope with fear and uncertainty,
a person resorts to denial, repression, compromise,
and hides behind the mask of a false self.”
― Kilroy J. Oldster, Dead Toad Scrolls

Defense mechanisms are temporary safeguards against situations challenging our conscious minds. They are mostly unconscious and automatic psychological responses designed to protect us from our fears/anxieties. Notwithstanding their label, many defense mechanisms support recovery when utilized appropriately.

Any mental or emotional process that protects us from our fears, anxieties, and threats to our psychological well-being is a defense mechanism. Some, like avoidance, humor, and isolation, need no explanation. Others such as compensation and dissociation have both positive and negative values .in recovery.

Without coping mechanisms, defensive or otherwise, we can experience decompensation – the inability or unwillingness to generate effective psychological coping mechanisms in response to stress – resulting in personality disturbance or disintegration.

The following coping mechanisms are commonly exploited by persons living with social anxiety disorder and its comorbidities.

COGNITIVE DISTORTIONS 

Cognitive distortions are exaggerated or irrational thought patterns that perpetuate our anxiety and depression. In essence, we twist reality to reinforce or justify our toxic behaviors and validate our irrational attitudes, rules, and assumptions. We have willowed down the expansive (and redundant) number of cognitive distortions to thirteen that are most associated with social anxiety disorder. 

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Always Being Right. To someone who engages in this cognitive distortion, being ‘right’ is more important than the truth or the feelings of others. The core beliefs of a person with social anxiety are rigid; we dismiss new ideas and concepts. If the facts don’t comport with our beliefs, we dispute or disregard them, ignoring evidence that contradicts them – even if we doubt the veracity of our claims. Our insecurity is so severe, our maladjusted attitudes, rules, and assumptions run roughshod over the truth and the feelings of others.

Blaming is wrongly assigning responsibility for a situation. External blaming iswhen we hold others accountable for things that are our responsibility. Conversely, Internal blaming is assuming responsibility for things for which we bear no accountability. Trapped within social anxiety’s cycle of negative self-beliefs and social avoidance, we see ourselves as victims. A victim needs someone or something to blame. The logical approach to our automatic negative thoughts is to examine and analyze our motivations and devise rational responses. SAD, however, subsists on irrationality. Until we master recovery, it is reasonable to search for avenues to unburden ourselves of responsibility. 

Catastrophizing. Chicken Little was plucking worms in the henyard when an acorn dropped from a tree onto her head. She had no idea what hit her and assumed the worst. The sky is falling, the sky is falling, she clucked hysterically. Catastrophizing is a cognitive distortion that compels us to conclude the worst-case scenario when things happen to us, rather than consider plausible explanations. It is the irrational assumption that something is or will be far worse than reasonably probable. We prophesize the worst and twist reality to support our projection. If our significant other complains of a headache, we assume the relationship is doomed. When this happens again, our belief is confirmed. Moreover, not only did we project the outcome, but it is likely we were a party to it.

Control Fallacies. A fallacy is a questionable assumption. It is a belief based on unreliable evidence and unsound arguments. A Control Fallacy is the conviction that (1) something or someone has power and control over things that happen to us (external control fallacy), or (2) we hold that type of power over others (internal control fallacy). We either believe events in our lives are beyond our control, or we assume responsibility for everything.

Emotional Reasoning is making judgments and decisions based only on our feelings – relying on our emotions over objective evidence. It is best expressed by the colloquialism, ‘my gut tells me.’ This emotional dependency dictates how we relate to the world. At the root of emotional reasoning is the belief that what we feel must be true. If we feel like a loser, then we must be a loser. If we feel incompetent, then we must be incapable. If we make a mistake, we must be stupid. All the negative things we feel about ourselves, others, and the world must be valid because they feel true. Emotional reasoning is an oxymoron. Resolving this opposition is a crucial element of recovery.  

Fallacy Of Fairness is the unrealistic assumption that life should be fair. It is human nature to equate fairness with how well our personal preferences are met. Wanting things to work in our favor is normal; expecting them to do so is irrational. When real life goes against our perceptions of fairness, as it often does, it generates negative emotions. Fairness is subjective, however, based on personal beliefs and experiences. Two people seldom agree on what is fair.

Filtering. When we engage in Filtering, we selectively choose our perspective. Our tunnel vision gravitates toward the negative aspects of a situation and excludes the positive. This applies to our memories as well. We dwell on the unfortunate aspects of what happened rather than the whole picture. We filter out the positive aspects of our life, choosing to dwell on situations and memories that support our negative self-image. This creates an emotional imbalance due to the exclusion of healthy thoughts and behaviors.

Heaven’s Reward Fallacy is when we put other people’s needs ahead of our own with an expectation of reciprocation. Contrary to others who share this cognitive distortion, SAD persons are not seeking heavenly reward, but acknowledgment in this one. We continually say yes to others while denying ourselves, We tell ourselves our motives are selfless, but we accommodate out of neediness and loneliness. Consummate enablers, we ingratiate ourselves and allow others to take advantage to compensate for our feelings of undesirability and worthlessness. 

Jumping To Conclusions is making assumptions about something or someone without factual substantiation. There are basically two forms of this cognitive distortion: Mind-reading is when we assume to know what another person is feeling or why they act the way they do.Fortune-telling is predicting an outcome without considering the evidence or reasonable alternatives.

Those of us experiencing social anxiety often jump to conclusions with our automatic negative thoughts (ANTs) because the evidence we rely on is our fears/anxieties. ANTs are the unpleasant, self-defeating things we tell ourselves that perceptually define who we are, who we think we are, and who we think others think we are. Due to our SAD-induced negative self-appraisal, we can be reasonably sure our assumptions are self-defeating and predict adverse outcomes.

Deciding or assuming to know what another person is feeling, thinking, or behaving without having any logical reasons or facts to substantiate our conclusion. It is also called fortune telling and mind reading. (It is easy to confuse it with Overgeneralization.) When we form our automatic negative thoughts (ANTs) we usually jump to conclusions because the only evidence we rely on is our fears and anxieties which are abstractions based on our perceptions rather than reality. When we filter our information to conclude “no one will like me” or “they will make fun of me, we are Jumping to Conclusions. It is irrational to decide, without a crystal ball, how others will react to us or feel about us.

Labeling. When we label an individual or group, we reduce them to a single, usually negative, characteristic or descriptor based on a single incident or behavior. As a result, we view them as their label and filter out information that contradicts our stereotypes. Labeling others leads to false assumptions, prejudice, and ostracizing. “Because he slurred his words, he’s an alcoholic.” “Because she watches Fox News, she’s a conspiracist.”

Self-labeling is even more emotionally destructive. It sustains our negative self-beliefs and image. “I didn’t meet anyone at the party; I am undesirable.” “I gave the wrong answer in class; I am stupid.” Self-labeling supports our sense of inferiority and incompetence, and we often find our subsequent behaviors support our self-labels. 

Overgeneralization. When we overgeneralize, we draw broad conclusions or make statements about something or someone that are unsupported by evidence – arbitrary claims that can’t be proven or disproven. We can also overgeneralize if our conclusion is based on one or two pieces of evidence but ignore evidence to the contrary. We often base our conclusions on past events that are irrelevant to present situations. Overgeneralization is especially prevalent in persons experiencing depression or anxiety. Similar to Filtering, where we ignore the positive and dwell on the negative, and Polarized Thinking, where we see things in black or white, Overgeneralization is based on our tendency to assume the worst in a situation.

Personalization. When someone says to you, “Don’t take it personally,“ you are likely engaging in personalization. When we engage in this type of thinking, we assume that unrelated situations are directly linked to us, and random remarks are personally relevant. For those of us experiencing social anxiety, personalization is often a consequence of our fears of criticism and ridicule or our false assumption we are the glaring center of attention in any environment. Most important, personalization leads to negative self-criticism and low self-esteem. “If it hadn’t been for me things would have worked out better.” 

Polarized Thinking. In Polarized Thinking, we see things as absolute – black or white. There is no middle ground, no compromise. We are either brilliant or abject failures. Our friends are for us or against us. We do not allow room for balanced perspectives or outcomes. We refuse to give people the benefit of the doubt. Worse than our anxiety about criticism and ridicule is our negative self-judgment. If we are not flawless and masterful then we must be broken and useless. There is no room in our self-evaluation for mistakes or mediocrity.

COMPENSATION

Compensation is a way we hide or avoid something we cannot do adequately, by doing something else really well. In other words, we overachieve in one area of our life to make up or failures or deficits in another. Example: A teenager compensates for learning difficulties by excelling in sports. In recovery, compensating for our negative thoughts and behaviors by replacing them with healthy and productive ones is an appropriate use of the mechanism. Additionally, we compensate for our low self-esteem by recognizing and emphasizing our character strengths, virtues, attributes, and achievements. 

Like any approach, moderation is the key. It is easy, especially for those of us living with SAD, to overcompensate by setting unreasonable expectations or undercompensate by minimizing or dismissing our character flaws. This leads to perfectionism, whose symptoms are almost identical to our social anxiety.

DENIAL

Denial protects us from thoughts and behaviors we cannot emotionally manage. Our inability or unwillingness to recognize trauma or SAD symptoms is detrimental to recovery. People experiencing drug or alcohol addiction often deny that they have a problem, while victims of traumatic events may deny that the event ever occurred. SAD persons are disproportionately resistant to recovery because they deny its destructive capabilities as if, by ignoring them, they don’t exist or will somehow disappear. Our core sense of hopelessness and worthlessness does not encourage a willingness to accept our condition, which is a primary criterion for recovery. Denial allows us to lie to ourselves; it does not eliminate the situation.

DISPLACEMENT

Taking out our fears and frustrations on people or objects that are less threatening than a current situation. An example would be the worker, reprimanded by his superiors, who goes home and kicks the dog. This defense mechanism is prevalent in SAD persons when we take out our situational frustrations and self-loathing on persons or things that pose a limited threat such as a roommate, sibling, or significant other.

DISSOCIATION

Dissociation is a disconnect from reality to shield us from distress and traumatic experiences. In theory, our mind unconsciously shuts down or compartmentalizes distressful thoughts, memories, or experiences. Daydreaming or streaming television to avoid conflict is a harmless form of dissociation. Morphing into multiple personalities, on the other hand, is a psychosis called DID (dissociative identity disorder).

In recovery, we deliberately dissociate ourselves from SAD as a mental exercise that helps us regenerate our self-esteem. We redefine ourselves by our character assets rather than our social anxiety disorder. When we break our leg, we do not become the injured limb. We are someone experiencing a broken leg. 

PROJECTION

Projection is subconsciously denying our character defects but recognizing them in someone else. We project our negative thought and behaviors onto another. For example, we might project our own fears of criticism and ridicule by ridiculing someone else’s inept attempt at socializing. Often, when we instinctively dislike, criticize, or avoid someone, it is because we have projected our own inadequacies onto them.

RATIONALIZATION

Rationalization is justifying our irrational thoughts and behaviors by inventing a variety of explanations for them. Rationalizations are used to defend against anything that threatens our emotional well-being. For example, we might rationalize not getting a raise to our manager’s personal feelings, rather than our own ineptitude.

REPRESSION

We often conflate regression with repression. Regression is when we revert to an earlier or less mature stage of psychological development where we feel safe from emotional conflict. Repression is a psychological attempt to unconsciously forget or block distressing memories, thoughts, or desires. In recovery, our objective is to expose and deal with them as part of the self-discovery process. 

RITUAL AND UNDOING

Ritual and undoing is the process of trying to undo negative predilections by performing rituals or actions designed to offset them, e.g., confession and penitence to offset sin. Many turn to the ritual of substance abuse to atone for self-destructive thoughts and behaviors rather than resolve them.

Undoing is essentially compensating for a negative activity by performing a behavior contrary to it. An example of this is donating to a homeless shelter to make up for evicting tenants to build a condominium. Ritual and Undoing for positive gain can be a valuable coping mechanism. DRNI can be defined as a ritual to facilitate neural restructuring, while the replacement of our negative thoughts and behaviors with positive ones is an act of undoing.

Proactive Neuroplasticity YouTube Series

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WHY IS YOUR SUPPORT SO IMPORTANT?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional malfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups, workshops, and practicums.  

Lecture: Proactive Neuroplasticity. The Basics

Anxiety, Coping Mechanisms, Empowerment, Mental Health, Neuroplasticity, Psychology, Self-Empowerment, Self-esteem, , , ,

Robert F Mullen, PhD
Director/ReChanneling

Subscriber numbers generate contributions that support scholarships for workshops.

“Dr. Mullen is the father of proactive neuroplasticity.”
– Lake Shore Unitarian Society, Winnetka, IL

Online Lecture and Discussion

What is proactive neuroplasticity and why is it the most efficient means of learning and unlearning? What are its scientific and psychological validations?

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Proactive neuroplasticity is the most efficient means of self-empowerment or recovery from emotional dysfunction. We dramatically accelerate and consolidate learning by deliberately compelling our brain to repattern its neural circuitry. Proactive neuroplasticity empowers us to consciously transform our thoughts and behaviors, creating healthy new mindsets, skills, and abilities. It gives us the power to take control of our emotional well-being and quality of life.

“I can’t tell you how much I really appreciate this program. I feel so confident and ready to utilize these resources/tools you’ve provided.” – Tess  D.

How and why does our neural network respond to the deliberate, repetitive, neural input of information? This online discussion will illustrate the multiple ways proactive neuroplasticity positively impacts our neural network to achieve our goals and objectives.

Online Lecture Free to subscribers to this website.

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WHY IS YOUR SUPPORT ESSENTIAL?  ReChanneling develops and implements programs to (1) moderate symptoms of emotional dysfunction and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing scientific and clinically practical methods including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups, workshops, and practicums.