Exploring Emotions:
- What emotions do you experience when you are asked to speak in front of others?
I want to say defeated but that is not it. See? I have a problem with feeling emotions. If someone can say an example then the rest will come to me.
- How do you feel when you successfully speak in a challenging situation?
Very successfully driven if those are the words I am looking for. Or very successful!
- Do you ever feel judged or criticized for not speaking?
YES! I feel very judged! And defeated? If that is the word I am looking for.
Self-Compassion:
- Write a letter to yourself acknowledging the challenges you face with selective mutism.
I am facing the challenges of speaking when people walk up when I am in a store. Now. If I had a reborn in my arms and if no one rescues me like they have done. Then I could talk about the reborn I am holding. Maybe?
- What are your strengths and coping mechanisms that help you manage your anxiety?
My problem is that I share too much of what I want to say and that gives me anxiety about speaking to people.
- How can you be kind and supportive to yourself when you experience difficulties speaking?
If anyone or even everyone can give me an example of what or even how I can do to be kind and supportive to myself then I can think of the rest.
Coping Mechanisms:
- What are some relaxation techniques that help you feel calmer before speaking in a challenging situation?
That 4, 6, and 7 meditation works. Breath in for a count of four. Hold for a count of 6. and Breath out for a count of 7.
- Practice writing down what you want to say before speaking in a social setting.
Great! I love it! Because sometimes the anxiety makes me mess up the words.
- Describe a scenario where you feel comfortable speaking, what aspects of the situation make it easier?
I can't not give eye contact. How about just sometimes.
Gradual Exposure:
- List a few small steps you can take to gradually expose yourself to speaking in more challenging situations.
- How can you build up to speaking in a larger group setting?
- What would be a comfortable first step to practice speaking with someone new?
Positive Affirmations:
- Write down a few positive affirmations that you can repeat to yourself when feeling anxious about speaking.
- How can you reframe negative thoughts about your ability to communicate?
