Week 01: Gain strength through

Week 04: Master the art of social interactions

Week 05: Hold tight and act with intention

Week 06: Maintain your gains and stay well

Weekly review
Week 2 Recap 

Welcome back to the DBT for Social Anxiety Course. Last week we covered the following topics on social anxiety: 

  • What is mindfulness?
  • What’s the point of mindfulness?
  • Mindfulness and social anxiety
  • The three states of mind
  • Mindfulness skills for social anxiety
    • Practicing Wise Mind
    • Mindfulness ‘What’ Skills
    • Mindfulness ‘How’ Skills

If you need to refresh your memory on these topics, please refer back to Week 2.

Action Plan Review

Your action plan for last week was to:

  • Use the Mindfulness Practice Record to keep track of your mindfulness practice
  • Continue using your Social Anxiety Diary to record information when you feel anxious.

How did you go? 

If you completed your action plan tasks, well done! Use this opportunity to reflect on your experience with mindfulness. What worked well? What didn’t work so well and how can you improve on this for next time? Even if you struggled with these skills, we encourage you to stick with them. Challenges are not unexpected in the early stages of learning a skill, but things will get easier with practice. 

Now, using your Social Anxiety Diary, take a look at the times you felt anxious this week. What did you learn? Did you gain insight into your triggers, thoughts, and ways of responding? Can you identify any patterns here? Take a moment to reflect on this before jumping into the education content for Week 2.

If you didn’t get a chance to complete these tasks, we encourage you to go back and do so before taking on Week 2.

Week 3 Outline

This week we will go further into skills for managing social anxiety by looking at DBT emotion regulation strategies. Emotion regulation refers to a person’s awareness of their emotions and their ability to manage difficult emotions effectively. This includes learning how to understand, accept, and change difficult emotions like anxiety. 

We will cover how emotion regulation can help with social anxiety, the aims of emotion regulation and the purpose of emotions. We will also cover skills to help you understand and name your emotions, change and manage your emotions, reduce your vulnerability to extreme anxiety, and cope ahead for difficult situations.