#1. What is SAD and how will we resolve it?

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1 SCS Workbook I highly recommend using this workbook and writing everything down as it will deepen your results. The act of writing it down (typing is fine too) makes everything go into your subconscious deeper. It is a reinforcement of the changes you have made, plus it makes it easy to go back and see what you have done, what lessons you have learned, or how much progress you have made. For each section of the SCS there is a brief goal stated, and aside from that there might be some questions for you to answer, notes to make and so on.

2 #1. What is SAD and how will we resolve it? Watch each video from this section and after each video (all videos are between 5 and 10 minutes only) write down what insights you got. After having gone over all the videos, write down how this information has changed your idea of what is going on with you, or some valuable insights you might have gotten from it. #1/7 : What is SAD really?, the insight/s or realization/s that I got: #2/7 : Socially anxious map of the world, the insight/s or realization/s that I got: #3/7 : Joe's limiting beliefs, the insight/s or realization/s that I got: #4/7 : Why we believe what we believe, the insight/s or realization/s that I got: #5/7 : Social Anxiety is a SKILL, the insight/s or realization/s that I got: #6/7 : The Structure of Social Anxiety Disorder (SAD), the insight/s or realization/s that I got: #7 : Overcoming Social Anxiety with EFT, the insight/s or realization/s that I got: After having watched all these videos, the insight or new understanding I now have is :

3 #2. From social anxiety to social confidence This is just my personal story. If you have some insights or notes, or anything of that matter, write it down here:

4 #3. SAD test Do the test, and then write down what your score is. You might even make a screen shot of the whole test result (when I start working with a new coaching client I have him or her take the test and make a screen shot and send it to me) so that you can look back at it later to see exactly where you have improved and how much so. My score is:

5 #4. Social Confidence Self-Image and Goal Read the article. A very important exercise. After having read the article, start your daily visualization following the instructions in the article. A thing I have done before is writing down the coming 30 days on a piece of paper. Each date next to each other. And then putting this at my door so I would see it when I would leave. Then when I d leave and I would see I had not done my visualization yet, and I would do it then and there. I also made a habit out of checking before I would go to bed if I have done my inner work. If not, I would not allow myself to go to bed unless I did it. Now I ve turned this into a habit and I do my inner work every day at the same time naturally and I enjoy it (btw, I don t work on social confidence as that part is mastered, I work on business goals and related) I highly recommend turning your inner work into a habit. Probably one of the things you can do in your which will guarantee your success over the long run (in all areas of your life!). Stick with it every day, it gets easier and easier. Between 3-4 weeks into doing it every day it starts to go automatically. And on average it takes 66 days (new studies show) to make it such a habit that it costs more energy NOT to do it.

6 #5. Subconscious Resistance For each of the resistances, what is your rating on a 0-10 point scale before the tap along? And what is your rating after the tap along? Make sure you eventually end up with 0 out of 10 resistance on all the possible resistances. Use the troubleshooting provided in the article Subconscious Resistance. 1. I do not want to overcome my SAD 2. It's not safe to let go of my SAD 3. I m Afraid This EFT Won t Work and I ll Never Get Over My Anxiety 4. I'm afraid to change and then fall back again 5. I'm afraid to leave my comfort zone 6. I'm afraid to lose my identity 7. My SAD feels familiar to me 8. I don't know how to act as a non-anxious person 9. My SAD is the only way I can get love and attention 10. My social anxiety makes me superior over other 11. Overcoming social anxiety is the only thing that gives meaning to my life

7 12. I don't want to be normal 13. I don't know what I would think about without my social anxiety 14. I won't have an excuse anymore 15. I feel guilty if I'm anxiety-free 16. Socially confident people are arrogant 17. Socially confident people are superficial 18. I have to do the things I said I would do there will be more pressure 19. I'm afraid they will judge me negatively when I am socially confident 20. I don't deserve to get over my SAD 21. I Need To Punish Myself 22. I Don t Want To Forgive Name Person/People- (the people that ruined my life) 23. I m Afraid That Being Anxiety-Free Will Be Upsetting To Others, I m Afraid My Relationships With Will Change 24. When I m Anxiety-Free People Will Have Higher Expectations Of Me And It Scares Me

8 25. I Am Ambivalent To Change 26. I'm anxious about letting go of my anxiety 27. Instructing your subconscious mind

9 #6. Acceptance I (separate SAD from identity) Here we will tap to separate your identity from your anxiety. There s nothing wrong with you because you have a challenge with anxiety. The anxiety is there for a very good reason; to protect you. The work here is to help you create a new relationship with the anxiety, and come to a more accepting place of it. Tap along with the video, and then with the audio, and then write down your insights, new feelings, or new understanding:

10 #7. Acceptance II This section starts out with getting rid of the anxiety you might experience in the here and now moment. Tap along with the video (one of my first videos on YouTube, if not the first one!), and then with the audio. This is intended to get you calm in the here and now moment This prepares you for the exercise that follows. Go over the video, and if you have some insights after that, write them down here: Social Anxiety Transparency and Acceptance Here you will be working to get rid of your anxiety response to your own anxiety, and your anxiety response to other people noticing your anxiety What? Yes, our own anxiety responses become a trigger for us to become even more anxious. You start to feel anxious, you notice that you become anxious, and then as a result you start to focus on it in an attempt to control it, you freak out, and as a result your anxiety grows even stronger. Not helpful. These exercises will help you to deal with this. And, the exercises also help you to deal with the anxiety response you might have to other people noticing your anxiety. Doing these exercises will help you get to a deeper level of acceptance of your anxiety. Do all the exercises, and come back after each one to note down your experience, result, and possible insights. Tapping Sequence #1 Physiological Symptoms Tapping Sequence #2 Physiological Symptoms

11 Tapping Sequence #2 What Are You Picturing? In Room Replying When Confronted One Person Noticing - Physiological Symptoms One Person Noticing What are You Picturing One Person Noticing Replying When Confronted Physiological Symptoms One Person Noticing Replying When Confronted What Are You Picturing Consequences of People Finding Out Tapping Sequence for Consequences Individuals Fear Of Feeling Fear In A Social Situation

12 #8. Feelings And Beliefs About SAD, Self And Situation This is the last step to gaining full acceptance of what is going on with you. You have anxiety, and this is there because your subconscious mind is trying to protect you from these things that you learned to fear in social situations because of experiences you had in the past. You learned limiting negative beliefs which caused your subconscious to label social situations as dangerous. And so it s trying to help you by the automatic fight or flight of freeze response. This causes you to feel anxiety. And that is incredibly limiting the quality of your life. And it is very challenging. And I have a lot of respect for your willingness to get over it. But not accepting what is going on right now, not accepting the situations as it is right now makes the situation worse. Not only that, it also makes it impossible to change. So what this exercise is designed for is to get you to come to a full acceptance of your social anxiety, self, and your situation. Take comfort in knowing that as you come to a place of acceptance, not only will you feel a bit or a lotbetter, you will also be ready then for the big changes. The big changes meaning the changing of the limiting negative beliefs you have picked up throughout life that are responsible for your mind having labeled social situations as dangerous. There is a structure to your challenge with social anxiety, and by following the steps you will change these beliefs, but get acceptance first. That s when change becomes a lot easier for you. Read the article The Structure Of Beliefs and note down your insights, or new understanding, or some information for yourself that might be useful or inspiring for you when you read it back: My insights from Part I: Feelings About Social Anxiety are: My insights from Part II: Feelings About Myself For Having Social Anxiety are: My insights from Part III: Beliefs About Self For Having Social Anxiety are:

13 My insights from Part IV: Feelings And Beliefs About The Specifics are: * Make sure to use the tapping sequences in the Clearing Negative Emotions After Social Events article for when you experience an intensely negative social event.

14 #9: Re-imprint the ISE This exercise is intended to re-imprint the Initial Significant Emotional Event which kick-started your social anxiety. Re-imprinting this experience in the way described will be like pulling the splinter out of your finger; the wound can now heal. Read S.E.E. Must Know Info and write down your list of S.E.E. s and next to them write your guessed intensity on a 0-10 scale. The time when

15 Etc.

16 Now take one of your S.E.E. s and use the video and article Clearing A Significant Emotional Event and clear your S.E.E. Notes: The title of my S.E.E. that I re-imprinted is: The time when And the negative limiting belief(s) I worked on is: After having done this, read the article Changing Negative Limiting Beliefs and make sure you clear your beliefs. Read the article The Structure Of Beliefs once more to solidify your understanding. Notes: Now create a list of a minimum of 5 really positive memories. These will be used to transform the formerly traumatic S.E.E. s (all emotion and negative beliefs are cleared from them) into positive experiences for your subconscious mind to tune into. This partly lays the foundation of the social confidence neural network: List of positive memories: The time when

17 Use (one of the) the Change Into Positive Memory Audios to change your S.E.E. into something positive. Notes: Now find your Initial Significant Emotional Event and use the same procedure as you have done with your normal S.E.E. to re-imprint it (get the negative emotion out of the experience, get rid of the negative limiting beliefs learned, and change it into a positive memory using the audios), or use the bundling baggage bundle to eliminate the whole period you suspect is your I.S.E.E. Notes: The title of my Initial S.E.E. that I re-imprinted is: The time when And the negative limiting belief(s) I worked on is:

18 #10: Bundling Baggage Childhood & Self Esteem From the moment we are born and as we are growing up (first 12 years of our lives) we are very suggestible. We are basically like sponges, soaking up our environment, downloading information and beliefs from the people closest to us. This is because obviously we don t know anything of the world yet. So these years really are formative to our level of self-esteem and safety. Therefore, the repetitive negative experiences that you endure here make a big impact on you. Aside from that, there are likely key experiences, and possibly periods of negative repetitive experiences which caused you to lose self-esteem. And on top of that, you likely have rules for yourself, and judge yourself in a certain way causing you to have lower self-esteem. This incredibly powerful exercise deals with all of these challenges and allows you to raise your selfesteem from low to high. Just doing these exercises are worth the price of the program. Make it count for yourself! Download the article Childhood Baggage and follow the steps and tap along with the videos. My notes after step 1 Eliminate the repetitive, similar, negative experiences from your childhood : My notes after step 2 Eliminate Significant Emotional Experiences that led to a loss of self-esteem : The titles of my S.E.E. s that I re-imprinted are: 1. The time when And the negative limiting belief(s) I worked on is: 2. The time when And the negative limiting belief(s) I worked on is:

19 3. The time when And the negative limiting belief(s) I worked on is: My notes after step 3: Eliminate the similar experiences where you learned you re not acceptable : My notes after step 4: Eliminate the reasons for why you think you re not good enough :

20 #11: Re-imprint S.E.E. s and Bundles To start out, look at the video and then write down your new insights, or some words of encouragement for yourself: The 3 S.E.E. s (minimum!) that I have re-imprinted are: 1. The time when And the negative limiting belief(s) I worked on is: 2. The time when And the negative limiting belief(s) I worked on is: 3. The time when... And the negative limiting belief(s) I worked on is: The names of the 5 bundles I eliminates are: 1. Name: My notes:

21 2. Name: My notes: 3. Name: My notes: 4. Name: My notes: 5. Name: My notes:

22 #12: Start with the addiction to anxiety protocol This is simple You simply do this every day before going to bed. Combine it with your visualization that you already do every day. First do this protocol, then after directly your visualization.

23 #13 General Polarity Reversal As I mention in the article, this is very rare and I have never dealt with it. Follow the advice if you think it applies to you.

24 #14: Subconscious Resistance Social Confidence As advised, go back to check in with any conscious or subconscious resistance you might have. Use the notes you have made in this workbook. New Notes:

25 #15: Social Anxiety Fears and Beliefs Follow along with the direction in the PDF. Everything, including troubleshooting steps is to be found in that article. After you have tapped along with the bundle, make sure you tap along with the tap along on the possible fear you might have of anxiety returning. Furthermore, write down any insights, fears, belief, or whatever may have come up for you. My notes:

26 #16. Social Confidence Fears and Beliefs Download the article, take your time to answer the questions, and I mean REALLY think about the answers to the questions, and then follow along with the video tap along. My notes:

27 #17 Non-Scary-Exposures (N.S.E. s) Read the article, and then create your N.S.E. Trigger Hierarchy:

28 After having created this hierarchy, follow the steps advised and do one N.S.E. after the other after the other. And in doing so growing your comfort zone, raising your confidence level, and making social confidence something that starts to feel natural to you Note: Remember the questions to find what specifically triggered you so you can add to your N.S.E. trigger hierarchy: What caused me to get anxious? What was I afraid of? What belief must I have that caused me to be afraid? Who did what which caused me to feel anxious? What did I become aware of which made me feel anxious? What do I believe about myself in order to feel this anxious? What do I believe about others in order to feel this anxious? What do I believe about this situation I m in in order to feel this anxious? What do I believe about the world in order to feel this anxious? Notes:

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30 #18 Solidifying Social Confidence In this step, do the Field Clearing and Change Thought Patterns for at least 21 days in a row. They are essential exercises for you to permanently be socially confident. They strengthen and reinforce the neural network of social confidence that you have been focusing on creating throughout the Social Confidence System. Every day you do these two exercises, you make the social confidence neural network a bit stronger. And as you do this every day, the results start to compound. And it starts to feel more and more natural to you, to feel socially confident. Because hey, it IS natural and normal to feel that way. I say 21 days in a row, because this is the bare minimum. Different research shows that on average it takes 66 days to form a new habit. My advice would be to do it for at least 21 consecutive days (EVERY DAY, if you miss one day you start at day 1 again ), and then decide for yourself if you feel it would be good to continue or not. The Tapping Formula and the Clearing Emotions After Social Events are important exercises to do after each encounter where you experience some negative emotions. This is because you want to make anxiety something out of the ordinary. Something that when you experience it, you think hey, that s not me anymore. Then you simply ACCEPT that it s just another trigger or aspect, and you deal with it. You want to tap every time some anxiety comes up so you can thoroughly eliminate the pattern of anxiety. The bonus exercises only come once you have successfully done the above exercises for at least 21 consecutive days. Use the Personal Power Process to raise your self-esteem, and use the Gratitude Exercises for the rest of your life if you want to; they make you feel more happy!

31 I m very pleased to have been able to bring this information to you. I hope it has exceeded your expectations, and that you are living a life beyond what you thought was possible. A nice thing of selfimprovement, is that the journey never stops. There are always higher levels of feeling good. Many of the concepts and ideas you have learned in the SCS apply to other areas as well. Make use of the knowledge you have, help others where you can, and create the life of your dreams! If you want to send me some feedback, ask a question, or get some 1 on 1 coaching (assuming this is available still), contact me via: Have an awesome life, and maybe see you around! Kind regards, Sebastiaan 2012 Social-Anxiety-Solutions.com All rights reserved