Discover real CBT EBP coping interventions to help manage symptoms of Social Anxiety on a daily basis. Take back ownership of your life instead of letting SA take over!

1. M A N A G I N G
Y O U R S O C I A L
A N X I E T Y
P R E P A R E D B Y :
J E N N I F E R L . , O W N E R O F G R O W Y O U R B R A I N
GROWYOURBRAIN.US
S E P T E M B E R 2 0 1 7

2. C O M P A N Y
P R O F I L E
GROWYOURBRAIN
Established in 2017, Grow Your Brain is
designed to bring lifestyle tips, interests, and
treatment plans to the public without the
hefty cost.

3. GROWYOURBRAIN
Our courses are offered a low-cost, enabling
everyone access to what would otherwise
cost a fortune.
For this introduction, we will provide real
CBT EBP coping tools to show what we can
offer at NO COST.
S U M M A R Y

4. H A L L M A R K E R S
O F S A
GROWYOURBRAIN
Feeling anxious, self-
conscious, embarrassed
Face turns red, butterflies in
stomach, mind goes blank,
sweating
Negative and worrying
thoughts that turn into
beliefs
Avoiding social interaction or
using maladaptive coping
strategies to "deal with it"

5. W H A T I S
S O C I A L
A N X I E T Y ?
GROWYOURBRAIN
According to the DSM-5, Social Anxiety Disorder (Social
Phobia) is: Marked fear or anxiety about one or more
social situations in which the individual is exposed to
possible scrutiny by others. Examples include social
interactions, being observed, and performing in front of
others. Social Anxiety is NOT getting nervous when
you're about to make a big project presentation! In order
to work with social anxiety, the first step is to understand
what anxiety really is and how it operates in our body.

6. W H A T I S
S O C I A L
A N X I E T Y ?
GROWYOURBRAIN
FACT: Anxiety is a normal and adaptive response to
danger or threats, allowing our body's fight-or-flight
mechanism to react. When you think of yourself being
chased down by a bear, you can expect to feel your heart
beating fast, sweat forming on your temples, stomach
knotting, and being unable to concentrate on anything
other than on the threat right in front of you! When we
are feeling anxious in a situation, our brain is perceiving
the situation to be dangerous EVEN IF IT IS NOT. So as
you can see, anxiety plays an important role in our life.
Our goal is not to get rid of it, but to manage it so that it
shows up only when you're in REAL danger.

7. W H A T I S
S O C I A L
A N X I E T Y ?
GROWYOURBRAIN
People who have Social Anxiety tend to become anxious
(and exhibit the symptoms mentioned above) mainly in
social situations. This can include talking to strangers,
speaking in a big group, having to present in front of your
class, or even having to talk to an authority figure (like
your teacher, for instance). The main reason behind social
anxiety is because the individual is usually afraid of how
others may perceive them. In layman terms, those with
social anxiety have an intense fear of being judged.

8. W H A T I S
S O C I A L
A N X I E T Y ?
GROWYOURBRAIN
Sometimes, it may be helpful to feel anxious in social
situations. For example, some people feel anxious having
to speak in front of a large group. Instead of shying away
from it, however, they are challenged by the eustress and
anxiety to perform better by presenting the best that they
can. Social Anxiety only becomes a problem when it
becomes so distressing that you are unable to function or
enjoy life as you normally would.

9. W H A T I S
S O C I A L
A N X I E T Y ?
GROWYOURBRAIN
HOWEVER, you are not alone! Social Anxiety is one of
the most common anxiety disorders, and also one that is
entirely manageable with the right amount of effort and
willingness to challenge yourself. In this series of lectures,
you will learn different strategies and coping mechanisms
to help lower your symptoms of anxiety on a week-to-
week basis. At the end of the course, it is expected that
you will be able to function with higher performance and
be able to make clear decisions without worrying too much
about your performance.

10. C O P I N G
S K I L L S
GROWYOURBRAIN
What are some coping strategies to help make my
symptoms more manageable on a day-to-day basis?

11. C O P I N G
S K I L L S
GROWYOURBRAIN
#1 Breathing exercise -Research shows that when we take slow,
deep breaths, our heart rate begins to slow down. When our heart
beats slower, our body also calms down along with it. This is a
good exercise for whenever you are feeling like you are being
attacked by your anxiety. It is subtle enough so that nobody will
see you doing anything, allowing you to use this tool in secret.
Think of your favorite smell. One of mine are the smell of the
pages in new books. Now imagine that you are inhaling in your
favorite smell, slowly and with rhythm through your nose. After
holding in your breath for about 2 seconds, imagine you are using
your exhale to blow out a candle in front of you. Repeat this about
3-4 times, or until you feel your heart begin to slow down.

12. C O P I N G
S K I L L S
GROWYOURBRAIN
#2 Muscle Relaxation -Muscle relaxation is also a subtle one that
you can easily do when you're in a classroom, on the bus, or
anywhere really. The idea is that when you purposely constrict or
tighten your muscles, you will feel a rush of calm when you release
it. Start from the top of your body and work your way down. I like
to start with my shoulders (they're usually feeling tight, anyway!),
moving onto my biceps, fists, thighs, calves, and then my ankles.

13. C O P I N G
S K I L L S
GROWYOURBRAIN
#3 Guided Imagery/ Mindfulness -Mindfulness is an increasingly
common tool that is being taught and used in various settings and
to people of all ages. It almost seems like meditation, except
instead of focusing on a chant, you are focusing on either an
audio/ video that guides you through an imaginary adventure... or
you are going to focus on your five senses. For example, take a
walk outdoors for 15 minutes. Find a nice looking leaf of flower.
Hold it in your hands and focus on how it feels to the touch. Think
about nothing else- simply focus on the sensations. This is difficult
to do when first starting, but it will get easier in time!

14. I W A N T
M O R E !
GROWYOURBRAIN
As I am developing my series on managing depression, those who sign up
now will receive the following:
-Lifetime access to the course you purchased, along with its’ work
material and audios/ videos to help guide the journey
-Lifetime subscription to FREE guides that will be made for other topics
(just like this one)
-Early FLASH SALE for the next course, giving you early access at the
lowest price that will ever be offered
-Free membership to our Slack community where you will be able to
engage in real-time conversation with others who are taking the same
course, as well as access to reaching me directly
-A chance to redeem another course for free (5 lucky students will be
chosen at random for the launch of each new course)
-Access to REAL CBT EBP interventions that are used in face-to-face
therapy without the cost.

15. I W A N T
M O R E !
GROWYOURBRAIN
If you're interested in getting real CBT EBP intervention help for Social
Anxiety, visit us now at growyourbrain.us. For a limited time, we are
offering a 20% discount on our SA course. If you'd like to opt-in for future
free guides and updates, subscribe on our site and join our mailing list for
more goodies!

16. T H E C R E A T O R S B E H I N D
G R O W Y O U R B R A I N
GROWYOURBRAIN
OWNER, THERAPIST-IN-
TRAINING & COURSE WRITER
JENNIFER L.
-COURSE WRITER
-AFFILIATE PARTNERS
Send an email to
admin@growyourbrain.us
if you'd like to join our
team!
Open Positions
OWNER, LA-BASED
PHOTOGRAPHER & COURSE
WRITER
ANDY L.

17. H A P P Y
L E A R N I N G !
H A V E Q U E S T I O N S ? F E E L F R E E T O E M A I L
J E N N @ G R O W Y O U R B R A I N . U S
GROWYOURBRAIN