Automatic Thoughts

Programmed beliefs are with all of us, whether you're battling with social anxiety or otherwise. They come up subliminally and are motivated through perceptions and confining beliefs that we have collected over the years. Most of these beliefs are not absolutely harmful and may vary from one to another, particularly when looking at first impression.

Every time two people meet the very first time it would be normal of them to try to check each one's identity; whether he's decent, hostile, interesting or sociable. The only way to implement this is by noticing the external "signs", for instance, body movement, clothing, tone of voice and facial expressions. In many instances, the very first impact doesn't suit the truth, simply because it's influenced by the automated thoughts that are founded on life encounters essentially.

When it comes to social anxiety problem, automated thoughts are almost always negative, and they occur specifically at the time of public events. Most of them go away swiftly yet they will leave a lasting effect on our psychological state. There are several reasons, for the negative perception that characterizes social anxiety and shyness sufferers. some genetic and others are affected by the environment in which we grew up.

These are examples of automatic thoughts that arise right before taking a test or in a social event: "I'm about to fail once again," "everyone will laugh and think I'm creepy," "Everyone might watch me blush and assume I'm ridiculous." Under those conditions, negative thinking and tension will surely build up. So, it is crucial to seek out the automatic thoughts during the happening, and swap them with corrective beliefs.

Corrective thoughts are not necessarily positive, but more rational and closer to real life. It's very important that we believe in them, rather than throw optimistic phrases.

How to identify automatic thoughts?

As listed previously, diverse thoughts lead to different reactions. Equal distinction exists within the relationship of outer stimulations (events) and our belief. We could recognize this chain reaction;

Stimulation --> Thought --> Feeling

External stimulation bring about the belief, which produces feelings appropriately. Those outer activities are not the trigger for our feelings, but only the thought alone. Thus to avoid exterior stimulations from initiating our unwanted emotions (for instance, worry or anxiety) we have to stop our-self from negative thinking.

When we switch our thinking, we could modify our inner sensation.

A model of the process;

A. Stimulation: The supervisor calls you to his office.
B. Thought that you say to yourself: "This is bad. I possibly did something wrong."
C. Feeling: You're concerned and uncomfortable regarding it.

Know that this situation isn't the trigger which makes you feel bad, but the thought. Let's try a different solution, such as: "the supervisor quite possibly has something to talk about or ask," in this case we would not become so nervous, and consequently; we would go into his office feeling much better. In times when we are not aware about those automated thoughts, we may get into a loop in which the power of sensations rises and thus raising the intensity of negative thoughts.

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