Using Notecards as Cognitive Reminders
August 7th, 2006 by Ryan Oelke
One technique that has helped me tremendously is creating notecards that I carry around, particularly before and during more difficult situations. I don’t remember if I picked this up from the Social Anxiety Workbook, but what I do with them stems from a technique found in that book. One of the first things you do in the workbook is to identify your common thought patterns going through your mind when you experience social anxiety. That helps to show that you are not just “magically” have feelings, that they have roots, and that you can change them. Next you test them out for validity. Finally you create more accurate thoughts and conclusions.
So, I’ll tell you how this works for me. A common SAD thought I have is that I should be perfect in social situations. On my notecard I have, “It’s ok not to be perfect.” It seems so simple, but it actually helps me. Another example is that I really dislike feeling overwhelmed by anxiety, especially wondering if others will notice, which causes more anxiety. On my notecard I have, “Feeling anxious does not make me weird.” “Weird” is my projection when I am SAD-ing. I also have, “It won’t be the end of the world if I become anxious”, which is what it usually feels like. I have a lot of these little one-liners and I put them to test during my transition to Boulder and a new job, which was extremely hard on me in terms of SAD.
Have you tried anything like this? If so, what has been your experience? What other ways have you worked with your SAD thought patterns and conclusions?
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Dave wrote on 08/28/06 at 7:16 am :
I haven’t tried anything along these lines yet, but am waiting to get into a cognitive behavior therapy clinic here in Canada. The cost is covered by our healthcare system, so the wait list is very long. I’ve been waiting since December last year.
I’m in a support group for SA and many of our members have done well with CBT. Our facilitator is always encouraging us to keep thought records just as you described. I haven’t yet. Just lazy, really. Plus, I usually just avoid situations I suspect will make me anxious.
That’s all about to change, as I have decided to re-enter the work foce again after a 19 year hiatus. I’ve been self-employed since 1987. Once employed again, I will have no choice but to face my fears. I can’t say I’m looking forward to the adventure but one must put food on the table, right?
Your notecard idea is good. I might try it myself.
Dave
Ryan Oelke wrote on 08/28/06 at 5:23 pm :
Hey Dave - I haven’t been so good in using them regularly, only if things get real intense AND if I remember I have them:P To help, I’m carrying around a journal, for all kinds of writing - not just SA, and I keep them in there. Hopefully I’ll remember to make use of them. Just like you I find myself faced with my fears and must make a choice, aside from avoiding/retreating.
I’ve found cognitive behavioral to be very helpful. Have you used methods not of the CBT variety?
Anxious Living » Blog Archive » Notecards - Affirmations wrote on 09/8/06 at 12:59 pm :
[...] Ryan’s post a while back on notecards got me thinking about my own use of them to help with my social anxiety. I used to be very skeptical (and probably still am to some extent) of affirmations and many times they just seem like a phony or superficial way to deal with certain issues. But one technique I have been using over the years to help me deal with my social anxiety issues is to read over certain statements daily. I wrote several statements down on notecards that I keep in my wallet and that I read over everyday to let myself (and my brain) know that SA does not have to keep me from engaging in life. [...]