Category Archives: cbt

So, even though I haven’t talked much about it, I see a hypnotherapist once a month. In fact, I think this is the only post where I’ve mentioned it.

Anyway, so I used to see her–my hypnotherapist–once a week, but a few months ago I went down to every other week, and after last session we agreed to just once a month. It’s expensive, and I honestly don’t get much benefit out of it. It’s hard for me to relax and really get into the sessions. I get much more out of meditating on my own. That said, she is recovering from social anxiety herself, so I enjoy talking with her, as I know she knows exactly what I’m going through. She gives me the empathy that I’m missing from my talk therapist.

Also, she has encouraged me to do CBT therapy, and has provided me with materials, and so she sort of keeps me accountable. I update her once a month on my progress, in other words.

***

Last week she emailed me, asking me to write down every single social interaction that went well for me. For the most part I’ve been doing that (in the Achievements section), but she had me document everything, no matter how small. So, if I bumped into my neighbor and smiled and said hello or something, I’d make a note of it. It surprised me just how many interactions I had. I am much more social than I thought, even though I still feel isolated. It’s just the social interactions I do have are very superficial, aside for with my girlfriend. I’m missing deeper connections. But that’s no surprise.

So in yesterday’s session, we talked about that for a while, and then we got on the subject of the wedding from a few weeks back, and we decided it would be best to do a hypnosis around it–even though I am feeling much better about it (time heals all wounds, I guess).

Anyhow, she guided me into a relax state by having me focus on my breathing–slow, deep breaths, inhale five seconds, exhale ten. My thoughts are usually elsewhere at that point–e.g., making to do lists, thinking about future social situations–but yesterday, I let them float on like clouds, not letting them take me. I stayed present, in my body.

She then had me visualize my inner self, as a healing light. Viewing myself like this, I pictured the “true” me, not the me with anxiety, not the me happy or sad–but the me, that just is. The me that has worth for just being me.

Next, she had me visualize a specific social situation from the wedding that didn’t go well for me. I immediately pictured a one-on-one conversation I had with my girlfriend’s brother-in-law. We talked for like thirty minutes at the dinner table. It was very awkward. I was a mess. I was sweating and slightly shaking. I couldn’t sit still. Meanwhile, he looked as if he didn’t want anything to do with me. He kept looking around (maybe trying to find someone else to join in or for him to escape to) and he didn’t really offer anything to the conversation. I don’t know. It’s hard for me to describe. He just didn’t give off the vibe like he wanted to talk to me. But then again, I probably didn’t either, because I didn’t want to be there in the first place.

Anyway, in the hypnosis, my therapist had the present inner me–this healing light–approach myself, in that awkward social situation. This light pulled me aside, taking me away from the conversation and the wedding itself.

“What would you say to yourself now,” she asked rhetorically, “to calm yourself down and make yourself feel better in that moment?”

She paused for several minutes to let the question sink in. Eventually, I answered it internally–

“It’s okay,” I’d say. “It’s not the end of the world that you’re feeling so anxious; everybody probably feels a little anxious–but it’s okay that you’re feeling more anxious. People are so wrapped up in there own anxieties and issues (and the bride and groom) that they probably don’t notice you, or your anxiety, at all. I know it’s hard, but you’re here. You’re not hiding in the bathroom or fleeing. You’re here, facing your fears, and that’s an accomplishment in itself.”

Afterward, I kept visualizing this inner, healing light. I could almost feel it all around me, touching me. When she brought me out of the hypnosis, I felt calm, collected, and grounded. I felt at peace.

Over the next few days she wants me to continue to think of those rational thoughts I told my other self at the wedding, to help them sink deeper into my brain. I wish I would have seen her directly after the wedding, when I was really depressed and could only see the negative aspects. Maybe next time I’ll be able to use this strategy in the event. That is, I’ll be able to step back and gain perspective to help ease some of the anxiety.