Social anxiety and PTSD suggestions

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  • #22110
    Avatarjay12
    PSTEC User

    Hi guys,

    I have gone over every belief blaster and QT post and also saved all the examples.

    I am putting together a BB and QT combo therapy plan for two issues, general social anxiety and personal safety and security anxiety from PTSD. These are two separate things, the social anxiety was always there before the PTSD event.

    Please could you review my suggestions below and let me know if there are any glaring issues or if anything can be improved or if you can suggest any more effective suggestions that my apply generically for such issues?

    Some of the below are from here or versions of those so thanks to those who contributed them.

    Some feedback or an “OK” on this and knowing its all good will give me the confidence to get started and keep at it.

    Social Anxiety

    BB

    Nobody respected me
    I wasn't appreciated
    I was taken for granted
    I was afraid of people
    I couldn’t talk to people
    I was embarrassed
    I was ashamed
    I looked foolish
    I was ugly
    I wasn’t good enough
    There was something wrong with me
    I didn’t like attention
    I was rejected
    I'm not interesting (is “I am “or “I'm” best?)
    I wasn’t worth it
    I was worthless
    I was shy
    I wasn’t confident
    I've been rejected
    I wasn’t liked

    QT

    I forgive myself now I love myself everyday now
    I am more confident every day I trust myself now
    People are easy to talk to I feel great now
    People are drawn to me, as I get better every day
    When socializing I am completely relaxed and confident
    When a someone says no it's not a big deal now
    I accept myself as I am I love myself now
    I am good enough now I respect myself now
    It's safe to receive attention now I'm confident now
    I am more confident every day I feel brave now
    I often enjoy being social and I am fearless now

    PTSD

    BB

    I was in danger
    I wasn’t safe (or is this better “I was not safe”?)
    I was powerless
    I was afraid
    I was scared
    I was anxious
    My brain was damaged
    Anxiety protected me
    Fear kept me safe
    I needed anxiety
    I needed fear
    I was crazy
    I had PTSD
    I felt afraid
    I was uncertain

    QT

    I am safe now and feel much calmer now
    I feel calmer everyday I can relax more now
    I am much braver now and feel very confident now
    I face my fears now and conquer them easily now
    I feel more certain everyday and trust myself always now

    Some self improvement suggestions:

    I can't fail anymore as I always succeed no matter what now
    I always succeed as I can't fail anymore now
    It's easy to concentrate now I'm very creative now
    My intuition gets stronger every day I trust myself now
    My concentration improves everyday I have laser focus now
    I am more creative every day I feel inspired now
    I have everything I need to succeed I am confident now
    I am more motivated every day working is easy now
    I enjoy being productive everyday working is fun now

    Thanks!

    #26282
    Paul McCabePaul McCabe
    PSTEC Pro and Forum Moderator

    Hi Jay,

    Thanks for posting.

    I just have a few distinctions to add to what you have written.

    Some of the beliefs you cited are what I would call “offshoot” or consequence beliefs.

    They may describe the behavioural or emotional pattern, but not really cause it.

    For example, “I was afraid of people” is a consequence of holding certain beliefs about people, the world and yourself. It is a consequence of social anxiety and unlikely to be a cause.

    The cause of being afraid of people might include beliefs like “People were out to get me”, “I was not safe in this world”, “The world was a dangerous place”, “I was not OK.”

    You may wish to assess whether you hold those beliefs by saying them out loud. If they feel true, uncomfortable or have any sort of negative resonance, blast them.

    What I wrote above also applies to “I didn't like attention” and “I was shy” – those are consequences.

    See if you can find the “why” that props up the embarrassment and shyness.

    It might be a mixture of beliefs and conditioned responses.

    Some other beliefs you may wish to consider blasting are:

    “If I had made a mistake, people mocked me”
    “Mistakes were bad”
    “I was inadequate”
    “Being the centre of attention was dangerous”
    “I was not important”
    “I was not capable”

    For PTSD, I definitely recommend starting with the Click Tracks and go through the causal memories. Extract all the unwanted emotions from the memories.

    This might remove the need to some of the belief work.

    With the BB statements you cited, however, I would advise that you don't argue against your emotional experience. “I was scared” presumably describes your emotional experience, so you aren't trying to tell yourself you weren't scared.

    You would be best looking at what beliefs contribute(d) to the fear.

    The beliefs would largely depend upon the nature and causes of the PTSD you are addressing, of course.

    The PQT suggestions you compiled look good to me; I would recommend checking that they are compelling for you, however. Feel free to personalise them.

    I hope that helps, Jay.

    All the best,

    Paul  :)


    Paul McCabe – PSTEC Master Practitioner

    http://www.lifestyleforchange.com

    Please contact me anytime if you want any assistance in utilising PSTEC to help you live a life of tremendous freedom & possibility.

    Recreate yourself with PSTEC.

    Skype, Zoom, in-person & phone sessions available…

    #26283
    Avatarjay12
    PSTEC User

    Awesome thank you Paul.

    I remember you had discussed not using consequences before but forgot to consider that. This is why it helps to ask here first before getting started :).

    1. Don't include consequences
    2. Determine the why

    This will really help to refine my current suggestions and come up with new ones, much appreciated.

    Just two quick questions.

    1. Is it better to use “was not” instead of “wasn't”. Does it matter?

    2. Is there any issue with using negatives in BB (I was not safe). I'm nervous about blasting “I was safe”.

    3. When it is a behavior perhaps caused by repetition or habit, is it ok to use that behavior? For example “I was an addict” which is not really a cause but still a limiting belief? Or is it better to go with things like “I needed alcohol” or “alcohol made me happy”.

    The PTSD is weird. The experience was a very mild one and thinking of the experience now generates absolutely no negative feelings, instead its unrelated situations that now cause a response instead.

    I know this event is whats causing the problem, yet its somehow evolved to be trigger by events unrelated to the original one.

    I have click tracked the original event before and a few of the major triggers but there are so many of them i get confused when click tracking and I can never seem to tap into feelings when click tracking as they only trigger spontaneously.

    So clicking track so far has been an uncertain confusing experience for me that has not seemed to work yet. I know I need to try it again properly but want to give the BB and QT process a bash first, maybe it will work better for me.

    Thanks.

    #26284
    Paul McCabePaul McCabe
    PSTEC Pro and Forum Moderator

    Hi Jay,

    Always a pleasure.

    Thanks for your reply.

    The other aspect of consequence beliefs is that “I was embarrassed” looks like a standard belief, and it would not be an absolute truth that someone was always embarrassed (24/7, in every context etc.), but the consequences will tend to just disappear from your experience when the core beliefs are cleared.

    As for using “was not” or “wasn't”, it would make no discernible difference (in my experience). In other words, contractions are fine. I recommend just saying what is more natural for you.

    Some of the generic beliefs (e.g. “I'm not good enough”) tend to be universal, yet some people capture the essence more readily by finding words that encapsulate their experience (e.g. “I'm a schmuck”, “I was good for nothing”).

    There is no issue at all with using negatives in BB, because you are actively trying to believe the belief (e.g “I was not safe”) while running the track. You can change the wording to “I was unsafe”, if you prefer.

    For habits, I think that it would be useful to blast all the beliefs you cited, even though eliminating just one of them may prove to be sufficient. I would say that “I am an addict” is held at the identity level and would be very limiting.  It gives the impression of permanence.

    It would be very useful, if you did feel addicted to something and wanted to eliminate it, to Click Track the feelings (strong desires). On its own, this can clear the feelings and the addictions.

    For the PTSD issue, you may wish to address how you know you have PTSD. Are there certain feelings, thoughts and behaviours which trigger this and are triggered by it? Pay attention to these and just run it through the CT as best as you can.

    Feel free to PM me about the PTSD issue you are addressing and I'll see if I can help you figure it out. There will be a pathway to resolve this.

    Thanks again, Jay.

    All the best,

    Paul  :)


    Paul McCabe – PSTEC Master Practitioner

    http://www.lifestyleforchange.com

    Please contact me anytime if you want any assistance in utilising PSTEC to help you live a life of tremendous freedom & possibility.

    Recreate yourself with PSTEC.

    Skype, Zoom, in-person & phone sessions available…

    #26285
    AvatarBrian Tucker
    PSTEC User

    The PTSD is weird. The experience was a very mild one and thinking of the experience now generates absolutely no negative feelings, instead its unrelated situations that now cause a response instead.

    I know this event is whats causing the problem, yet its somehow evolved to be trigger by events unrelated to the original one.

    I have click tracked the original event before and a few of the major triggers but there are so many of them i get confused when click tracking and I can never seem to tap into feelings when click tracking as they only trigger spontaneously.

    Thanks.

    Fantastic post, guys thank you for sharing!

    Regardless of what the experience was, a suggestion is to go back to the event and TRY to CT the feelings of 1.) how extremely “upset” you were about it/by it and still maybe are. Then get extremely angry at it. Then get angry at how sick and frickn tired you are of it. How sick and tired you are of worrying about it. Get angry that the CT aren't working on it or working in general. (frustration)

    Another great one I had attached to my trauma was “It's not safe to feel safe” you would definitely want to clear that if you have it. That is what is referred to here as a “fear of the fear” you can also CT the feelings that you worry/fear the emotions will come back.

    Hope this helps.

    #26286
    AvatarBrian Tucker
    PSTEC User

    QT

    I am safe now and feel much calmer now
    I feel calmer everyday I can relax more now
    I am much braver now and feel very confident now
    I face my fears now and conquer them easily now
    I feel more certain everyday and trust myself always now

    Some self improvement suggestions:

    I can't fail anymore as I always succeed no matter what now
    I always succeed as I can't fail anymore now
    It's easy to concentrate now I'm very creative now
    My intuition gets stronger every day I trust myself now
    My concentration improves everyday I have laser focus now
    I am more creative every day I feel inspired now
    I have everything I need to succeed I am confident now
    I am more motivated every day working is easy now
    I enjoy being productive everyday working is fun now

    Thanks!

    I'm absolutely safe now I always feel really calm now
    I feel calmer everyday now as I really relax now
    I'm a really brave person now my confidence shows
    I smash through fear now everything is easy now
    I really trust myself now I'm always certain now

    I can't fail anymore as I always succeed no matter what now
      I'm successful just for trying now success is easy now
      Success is simple for me now it's really easy to succeed

    I always succeed as I can't fail anymore now
      Failure is a part of success it's ok to fail now
      The more I fail the more confident I become now
      Every time I fail I'm closer to success now
     
    You can play with these: The more I fail the more (confident/certain/sure) I become now

    It's easy to concentrate now I'm very creative now
      I'm really creative now my concentration is amazingly focused now

    My intuition gets stronger every day I trust myself now
      My intuition never fails now I'll always trust myself now
     
    My concentration improves everyday I have laser focus now
      I'm really focused and completely switched on now  (This is a great one from paul hehe)

    I am more creative every day I feel inspired now
      I'm really inspired to be unbelievably creative now

    I have everything I need to succeed I am confident now
      I'm already successful now I'll find more ways to succeed
     

    I am more motivated every day working is easy now
      I'm really (motivated/assertive/persistent) now I go after (what/anything/everything) I want now

    I enjoy being productive everyday working is fun now
        I'm a productive powerhouse now I enjoy having fun now

    Here are a few other ones – Paul and I shared some of these and you will find similar statements in Peter's new book just released.

    No matter what happens I'll be ok now
    No matter what happens to me I can handle it
    Everything always works better than I expect it to now
    No matter what happens I can figure it out now
    I'm always learning and growing now life is fun now
    Everything is really easy now my life is effortless now
    Life is so simple now I'm always relaxed now
    I'm a really good person now everybody likes me now
    Everybody loves me now people really love me now
    I'm always surrounded by people who love me now
    I can achieve anything I want to achieve now

    I also use creatively fun statements like this – not mine personally but I have helped others craft them:

    I'm a kick ass salesman now I win deals easily now
    I smash through fear now my worries are absolutely over now
    When I talk to people I feel amazingly wonderful now
    I'm really excited to do everything right away now
    I'm really inspired now to do everything I've put off now
    I get things done immediately now I'm a machine now
    Women/Men really love me now I'm very attractive now

    #26287
    Avatarjay12
    PSTEC User

    Awesome, thank you both so much for the great responses!

    I am going to get started and let you know how it goes.

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