Rational Emotive Therapy for Social Anxiety Disorder

理性的情绪行为治疗(REBT) is a type of therapy that deals with overcoming irrational beliefs and changing your reactions to the negative events that happen in your life.

基本雷培理论基于ABC模型：

• a =激活事件（发生了一些事情）
• b =信仰（关于事件）
• C = Consequence (emotional reaction to the belief)

According to REBT, your reaction (C) is the result of your belief (B) and not caused directly by the event (A).

REBT的目标是改变您的信仰（B），以便您的反应（c）也发生变化。这是通过称为争议的过程完成的，这通常在治疗师的帮助下完成。

例如，想象一下，你有恐惧making introductions。也许你不确定礼仪，担心你会忘记某人的名字，或者只是感到太焦虑，甚至向别人介绍或介绍自己。在需要介绍的情况下，您可能会避免说话或等待，直到其他人自我介绍。

样本会话

以下是您可能对此恐惧的治疗师可能会对的样本谈话。

客户：我觉得害怕介绍像我可能会说错的事情或让自己尴尬的人。当我必须自我介绍时，我觉得尴尬，通常最终没有说什么。陌生人可能会认为我陷入困境，但我只是觉得太急于做任何事情。

治疗师：所以你担心别人会认为你在制定介绍时会觉得很糟糕。这是什么糟糕的？

客户：I'm not really sure, but I just can't seem to do it. I feel awkward.

治疗师：所以别人最终想到你是一个势利。所以？

客户：好吧，当你留下糟糕的印象时，很难结交朋友。

治疗师：好吧，主要问题是你让自己介绍的压力。它让你对你无所作为的地方过于担心。

You and your therapist would then work on a list of "MUST" statements. These are those irrational beliefs that you tell yourself in the situation that leads to you feeling bad about yourself:

我一定会很好地对待别人或者我毫无价值。

I MUST be socially competent or else I am no good.

我不能在社交场合犯错误，或者我是一个错误。

One technique to work on these "must" statements is to write them down on index cards with more rational statements written on the reverse of each card. For every "must" statement, you and your therapist might come up with four or five healthier replacement beliefs.

For example:

Flashcard前面：“我必须对别人来舒服。”

闪存卡的后面：

• “我可能想一直看起来很好，但我不必。”
• “如果我犯了错误介绍一个人，这是不可恐怖的。”
• “即使我不自我介绍，人们也不会恨我。”
• "Even if I forget to make introductions, it's not the end of the world."

Your therapist would then have you look at these cards whenever you have a few minutes in your day to practice your new ways of thinking.

最终，您将了解它不会让您担心的介绍，而是需要您所在的需求，所以它必须顺利。即使您从未更好地制作介绍，您也可以对整个经验造成焦虑。

As a way of extending your irrational thoughts even farther, imagine the worst-case scenario: Everyone you know starts avoiding you because you are bad at making introductions. When you can get to the point of seeing your fears as ridiculous, you can start to let them go.

除了通过您的非理性信仰工作，您还可以采取措施改善您的社交技能and learn about etiquette in the areas that make you uncomfortable.

来自粗糙的一个词

总之，应用于rebt的基本前提社交焦虑is to work on overcoming the irrational belief that everyone must like and approve of you in order for you to be of value.

该过程通常是通过一系列称为宣传治疗师的争议的一系列问题，尽管您也可以自己练习更换信仰。在雷培的核心是你在生活中使你生活中的情况的概念，这取决于你对他们的看法。