The Best Self-Help Books for Social Anxiety, According to an Expert - 万博manbetx是正规公司吗,万博ManBetX原生app,万博maxbetx官网登陆

Our editors independently research, test, and recommend the best products; you can learn more about our review process这里。我们可能会收到来自我们所选链接的购买委员会。

Our Top Picks

Overcoming Social Anxiety and Shyness

“吉利亚特勒通过认知行为治疗提供了克服社会焦虑症的一步一步。”

The Mindfulness & Acceptance Workbook for Social Anxiety and Shyness

“本书中概述的计划已被证明对研究研究中的羞怯和社交焦虑有效。”

疯狂的尴尬

"The guide includes practical examples and workbook-style exercises to help motivate you to put the principles into practice."

Living Fully with Shyness and Social Anxiety

"A readable and friendly book that combines facts with practical advice for living the life you want despite having social anxiety."

青少年的社交焦虑工作簿

"Designed specifically for teenagers who struggle with social anxiety, the workbook offers a customized plan."

社会焦虑的基本策略

“这是独一无二的，因为它使用了几种不同的治疗技术来减少社会焦虑的症状。”

如何成为自己

"The techniques focus on silencing your inner critic and allowing your authentic personality to shine through."

The Shyness and Social Anxiety Workbook

"While it offers techniques to make panic-inducing tasks manageable, its goal is to remove anxiety barriers to form greater bonds."

Managing Social Anxiety, Workbook

“更新了教育读者对社交焦虑的性质，这本工作簿提供了一个教育风格指南。”

The Highly Sensitive Person

“该指南侧重于帮助HSP了解他们的个性并增加情绪智力。”

根据精神卫生的最近研究，1500万美国人或大约7％的人口，符合诊万博手机客户端断标准social anxiety disorderor social phobia.虽然有些人陷入社交焦虑多年来，但最近的检疫要求，lockdowns, social distancing measures, school closures, and even theover-use of technology，增加了在许多可能之前经历过的人的社交焦虑感。良好的社交技能即使对于可能自然的人也要实践外向。

As the world prepares to re-open and face-to-face interactions resume, feelings of insecurity, awkwardness, and anxiety may increase as culturally we have gotten more used to isolation than socializing. This anxiety can surface at group settings, work meetings, and dating situations. While we might be ready to get back to social activities, it may also be helpful to brush up on oursocial skillsas we are all out of practice.

据持牌心理健康辅导员称，这是市场上的社交焦虑的最佳自助书籍。万博手机客户端

Our Top Picks

Overcoming Social Anxiety and Shyness: A Self-Help Guide

凡好

Very thorough research
Multiple techniques to draw from
Meant to be self-help

cons

长长度为335页
需要大量的时间承诺
工作表可能会觉得自己喜欢一些

通过使用研究支持认知行为技术（CBT）本书教导了读者如何改变他们的想法，从而改变他们的感受，即使他们无法改变他们的情况。

这本书的意思是自助旅程，因为它提供了指导，自我诊断问卷和技术，案例研究和迎合许多不同类型的学习风格的工作表。

The Mindfulness & Acceptance Workbook for Social Anxiety and Shyness

凡好

Addresses specific topic
允许单独处理
基于科学的技术

cons

Addresses shyness only
Some may not like workbook style
有些人可能会受益于进一步的处理

害羞can come naturally for some personalities. While there’s nothing wrong with an introverted or shy nature, it can bring its own set of challenges. Shy people may struggle with connecting to other people and speaking up for themselves.

此工作簿可帮助您允许您通过处理特定情况验收和承诺治疗技术（法案）并提供指导以克服羞怯可能带来社会情况的障碍。

这本书对那些用羞怯斗争的人来说非常有效，但不是足够严重的方式需要治疗。

尴尬的死亡：帮助社交焦虑和恐惧症

凡好

Effective techniques
有针对性的观众
Addresses public speaking

cons

Best used in conjunction with therapy
Topic-specific
No worksheets or writing space

“尴尬的死亡”不仅解决了社交场合中遇到的焦虑，还要解决fear of public speakingand fear of looking foolish or making mistakes in front of others.

本书专注于已被诊断出患有社会疾病或恐惧症的读者，以帮助他们对社会环境充满信心。

Living Fully with Shyness and Social Anxiety: A Comprehensive Guide to Gaining Social Confidence

凡好

专家作者
Effective techniques
解决身体症状

cons

长长度为336页
No worksheets or writing space
没有个性化方法

Author therapist Erika Hilliard uses a more empathetic approach to calming the symptoms of social anxiety.

这本书不仅在思想叙事上占据了焦点，而且还要镇静社会焦虑的身体症状，包括赛车心脏，眼神差，脸红，甚至害羞的膀胱综合症。

青少年的社交焦虑工作簿：10分钟的方法

凡好

Effective technique
Targets teenagers specifically
Not overwhelming: 10 minutes daily

cons

Needs to be maintained to be effective
只推荐12至17岁
一些青少年与写作斗争

Author and Licensed social worker Sally Stevens focuses on争取社交焦虑的青少年。Teenagers struggle socially in different ways compared to children and adults. Therefore, a workbook that targets these struggles specifically is more helpful than a general anxiety workbook.

此工作簿提供定制计划，以解决家庭，学校和社交环境的问题，有必要在不到10分钟的时间内练习。

社会焦虑的基本策略: Practical Techniques

凡好

Multiple effective techniques
个性化计划
Everyday anecdotes

cons

最好与疗法结合
Some may not like workbook style
Some exercises may need processing

This workbook stands out from others because it uses several different therapy techniques to decrease symptoms of social anxiety, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), andmindfulness。

日常轶事和示例用于帮助读者连接并应用技术。

如何成为自己：安静你的内心批评并升级社交焦虑

凡好

简单而幽默的写作风格
Effective techniques
Focuses on thought narrative

cons

Long length at 320 pages
没有个性化方法
Must be self-motivated to practice skills

Everyone with social anxiety has heard the good-hearted but unhelpful advice of “just be yourself” at least once in their life. This book shows you how to actually do that and feel confident about it.

The techniques focus onsilencing the inner criticthat lives inside your thoughts and on how to allow your authentic personality to shine through.

The Shyness and Social Anxiety Workbook

凡好

专家作者s
深入的研究和技术
高度个性化计划

cons

Requires significant time investment
读者可以从进一步的处理中受益
Requires longer-term dedication

两个博士学位。心理学家创造了这种深入和彻底的工作簿，以解决社交焦虑和具有自然害羞个性的人。此工作簿比大多数更长，更深入，使其对具有专用时间的人或除疗法外使用的良好选择。

While the workbook offers sound techniques to make panic-inducing tasks like public speaking more manageable, the core goal of the workbook is to remove the barriers of anxiety in order to form greater bonds and connections with others.

管理社交焦虑，工作簿：一种认知行为治疗方法

凡好

重点关注
个性化
更新以反映新的研究

cons

最好使用治疗
Requires more time and dedication

Updated to educate readers on the nature of social anxiety and the science behind why CBT therapy is effective in managing symptoms of anxiety, this workbook offers an educational-style guide.

The workbook works best when used in conjunction with治疗to pair education with emotional processing.

The Highly Sensitive Person: Building Social Relationships

凡好

易于阅读写作风格
Target audience specific
这种个性的有效技巧

cons

Not for all social anxiety types
没有个性化方法
Must be dedicated to practicing

Being a高度敏感的人（HSP）不是一个临床诊断，但这种个性类型可以用调节情绪斗争，因为每日压力源可以带来更强烈的感受。这不是工作簿样式指南，而是侧重于帮助HSP了解他们的个性以及如何增加他们的人格emotional intelligence。

People with intense emotions are often naturally intelligent, but struggle to benefit from their intelligence due to not always being able to regulate their intense emotions.

How to Improve your Social Skills: Practical Exercises

凡好

Easy-to-read format
Short and concise
专家作者and guide

cons

对于一些读者来说太短了
Some may need more in-depth work
没有个性化方法

由博士学位。心理学家，这本书是一种简短而简洁的增加社交技能和decreasing anxiety。这对那些短时间内的人来说是一个很好的选择，并且在他们的时间表中没有大量空间来致力于工作簿或更多的深入计划。

基于认知行为治疗技术,这本书提供了读者easy-to-apply skills to everyday situations.

Final Verdict

If you prefer a workbook style, “Overcoming Social Anxiety and Shyness” (view at Amazon) is an in-depth option that is made for those on a self-help journey rather than a therapy journey. The “Social Anxiety Workbook for Teens” (view at Amazon) is the best option for those ages 12 to 17, and “How to be Yourself” (view at Amazon) is a great choice for those who do not want workbook-style guidance. All options use science-backed techniques rather than opinion-based writing.

What to Look for in a Book for Social Anxiety

风格

有些读者受益于工作簿样式指南，其中包含编写和工作表的空间，以记录特定的思想和经验，而其他人则更喜欢轶事和故事结构指南，而无需写作提示。青少年需要专门为该年龄组创建的社交焦虑指南。

Time Commitment

Committing to a book or guide that does not realistically fit into your current schedule may lead you to feel frustrated, overwhelmed, or defeated. It’s important to pick something simple that you're able to practice within a reasonable time frame. If you have more space and time to dedicate to self-improvement, then a lengthy guidebook may be more beneficial.

Subject-Specific

为了充分利用您的自助之旅，务必选择一个适合您学习风格的指导，并针对您的具体情况。如果您有临床诊断焦虑，最好选择除治疗服务外还可以使用指导。如果您有一个人格特质，在社交场合带来挑战，那么非临床指南可能是最有帮助的。

经常问d Questions

What is social anxiety?

Social anxiety disorder is defined as having an intense fear of social situations其中一个人预计被他人以负面的方式看到。社交焦虑的人们担心看起来不称职或奇怪，因此被同行判断，避开和嘲笑。
How do I know if I have social anxiety?

社交焦虑不仅仅是羞怯，它在社交环境中遇到了恐惧，与他人的互动是如此激烈，它开始让生活无法管理。社交焦虑的人是如此担心他们开始避免完全互动，导致他们错过了应该是积极的生活经历。
What causes social anxiety?

存在许多原因，包括遗传性格特征和大脑结构。Some negative or traumatic experiences like abuse, bullying, and long-term stress can create a clinical level of social anxiety.
如何处理社交焦虑的方法是什么？

有许多有效的策略可以减少不必要的社会焦虑症状，包括常规的自我保健惯例，谈话治疗从痛苦的过去经历中愈合，并改变了叙述的负面，并与支持性的人交谈了你的斗争。暴露治疗的各个方面也有助于教授人如何面对并克服挑战。

What Experts Say

“When choosing a book to help with social anxiety, look for one that challenges readers to face their fears in small, gradual steps. I encourage clients to encounter social anxiety through saying hello, initiating a conversation, or initiating setting a time to spend with someone. This approach allows teens and adults alike to gain confidence while experiencing mastery with small wins and big victories,”Aliza Beaulieu，LMHC

Why Trust Verywell Mind?

As a Licensed Mental Health Counselor with over 15 years’ experience working with clients to improve mental and emotional health,Mary K Tatumunderstands the importance of finding quality resources and techniques that work for each person. Not everyone will have the same kind of healing journey, therefore, having lots of options to choose from is vitally important in creating a lifestyle that combats mental illness and promotes health and wellbeing.