Fearless Social Confidence: Strategies to Live Without Fear, Speak Without Insecurity, Beat Social Anxiety, and Stop Caring What Others Think - Patrick King book notes
Socially confident people:
expect to be accepted. When they meet strangers, they expect to make a good impression. They never approach situations thinking, “What if they don’t like me?” Instead they think, “I hope I like them.”
evaluate themselves positively. Socially confident people are encouraging, positive, and accepting of themselves. They give themselves leeway not to be perfect and don’t beat themselves up too harshly when they are not.
feel comfortable around superiors. Socially confident people feel comfortable because they don’t feel threatened, or that their flaws and vulnerabilities will be highlighted by the other person’s qualities.
With a lack of social confidence, you are usually choosing the thought that is cruelest to yourself.
when navy SEALs recognize that they are feeling overwhelmed, they regain control by focusing on their breath—breathing in for four seconds, holding for four seconds, and then out for four seconds, and repeating until you can feel your heart rate slow down and normalize.
Core beliefs:
Steps in a thought diary entry can be arranged in the easy-to-remember A-C-B format—
Activating Event. Note down the event/ situation. This is simply the origin point of your emotional change. It’s whatever caused your emotional status to change from calm to agitation (a memory, a song, etc).
Consequences. In this step you identify the specific emotions and sensations that arose. These could be simple feeling words— “anxious,” “unhappy,” “sickened,” “panicky,” “melancholy,” “confused,” and so forth.
Beliefs. This is where the action begins. How do you link the activating event with the consequences? What unconscious narrative or story about yourself was told to achieve the consequence? (“What was I thinking?” “What was going through my head when this happened?” “What’s wrong with that?”“What does this all mean?” “What does it reveal about me?”)
Now you’ve gotten to the bottom of your situation and figured out what your core beliefs are.
The first step is writing down one of the core beliefs you’ve just uncovered. Ask yourself what experiences you’ve had that prove your core belief wasn’t always true. Generate as many experiences as you can and be very specific about what happened.
Write down the core belief you’re examining. Think of ways that you can put that belief to the test. These are actual tasks that you can perform. Then, write down what you expect or predict will happen after conducting these tasks if your core belief was true. Perform the tasks. Write down what really happened after you completed your task. Compare and contrast your predictions with what actually happened. Finally, document what you learned from the task and come up with a new, more reasonable core belief that goes in line with your discoveries.
Bushman’s results imply that sometimes the best course of action after being provoked to anger is to just sit quietly and let it pass.
There’s a direct link between social anxiety and negativity. A 2016 Australian research study showed that “elevated social anxiety vulnerability is characterized only by facilitated attentional engagement with socially negative information.” Obsessing over negative details—including by constantly talking about one’s problems—only reinforces one’s social fears and does nothing to inspire real confidence in a social setting.
Personalization is the mother of guilt. In the cognitive distortion of personalizing, you feel responsible for events that cannot conceivably be your fault. While it is admirable to take responsibility for your actions, there are things completely out of your control: the subway schedule, other people’s actions, and a million day-to-day factors.
Common cues of overgeneralization are “always” and “never.” When starting a sentence or a thought with “always” or “never,” consider whether you have the experience or evidence to back up the statement.
Other people aren't only what they are showing to the world. Most people put on a good show. But do you really know what might be going on in their private life? Take comfort from the fact that while there will be many people who are better at certain things than you are, there are also most certainly things that you will be better at.
If you are self-conscious and worried that people will judge you if you say something stupid or “off,” there's an easy workaround to that. The best approach is simple preparation. Create answers to predictable questions and conversations. Run that mental videotape in your mind about your past 10, 20, or 30 social conversations. I guarantee they are not all that different from each other.
Figure out the general questions that people will ask and the topics that will come up in normal conversation and be prepared with story-answers. For example, How was your weekend? What are you doing this weekend? How was your day? What do you do for work?
How can we ease ourselves into social confidence little by little?
List the social situations you avoid. Ask yourself what kinds of gatherings or circumstances you steer clear of and write them all down in a list. Your list should include both physical situations—parties, family gatherings, work presentations, and so forth—and personal experiences that you don’t want to face.
Give each situation a SUDS level from 0 to 100.
Plan your goals.
Build your goal stepladder. You’ve planned a goal and have decided to start work. Remember, situational exposure is a bit-by-bit process.
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It annoys me how so much of modern discourse around female characters is, to be frank, misogyny repackaged as being progressive.
If a woman's strengths and interests are associated with being feminine, such as cooking or enjoying nice clothes or being kind and compassionate, the entire fandom jumps on her as stereotypical or weak. It's seen as cool to bash on "women's work", never mind that your average misogynist has been doing it for decades, hell, centuries, and the jobs that are mocked as women's work are actually pretty essential to humans surviving and thriving.
And then, of course, if a woman shows the slightest hint of nonconformity, the entire fandom jumps on her because "oh!! she's trying to be not like other girls!! she wants male attention so bad!!" It doesn't matter how she is to the other girls in her life, if she wears combat boots and listens to punk instead of Taylor Swift, she clearly hates every other woman ever according to certain parts of fandom. It couldn't be that she's neurodivergent or LGBT or hell, even just a tomboy, she has to hate every other girl on the planet. /sarcasm
AND JUST TO CLARIFY. These tropes can genuinely be negatively done. The traditionally feminine girl can be a weak character and the tomboy girl can be an ass. But when you're calling a girl a "pick me" just because she doesn't live up to your idea of what a woman should look like or what you think feminism is... congratulations. You've simply repackaged sexism and called it woke. And lots of girls who see this crap online are going to suffer for it but hey, it was never actually about them, so who cares, right? /sarcasm
Anyway, to all the girls reading this post, you go ahead and be who you want. Be a princess or a president or a pop singer or a punk rocker or hell, all of the above. You're not a "pick me" you're not a "handmaiden" you're not trying too hard to be "not like other girls". You are fine. Don't let pseudo-woke nonsense get to you. It's just white noise.
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do you have any advice about boycotting? I have been trying to follow bds but people online are always calling for boycotts and saying people are supporting genocide for bot boycotting xyz and Im having a lot of anxiety about it. Obviously feelings arent more important than not supporting a genocide etc
There's a bit of discussion of boycotts at the moment, so it seemed like a good time to finally respond. I do have advice - very simple and strong advice. The point of a boycott isn't individual moral purity, it's using collective power.
The starting point for building collective power has to be people resisting oppression. Just like a strike can only be called by the workers, a legitimate boycott can only be called by those who are resisting oppression.
For the last 20 years, a coalition that crosses Palestinian society has called for Boycott, Disinvestment and Sanctions. I follow what they say - I don't give a shit about what people online are saying. They are very clear about their strategy - and the important of strategic boycotts. There are some global targets, and then other targets are organised locally - the link above includes information about how to find out what the local calls are.
I believe there is a strong moral and political imperative to observe BDS. I hope that the clear direction and the short list will help with your anxiety.
I think it's really important to understand that there's a principle here - it's not just about BDS. When offering solidarity, you start with what organised groups resisting oppression have asked for. Don't listen, or get stressed out about what random strangers have said.
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There is, I think, another point, which is just as important. People who are going around making up targets are actively harming the Palestinian Liberation struggle. There are two messages I hope people get from this post - the first is that the starting point of meaningful solidarity is what people collectively resisting oppression are asking for. The second is that the sort of mouthing off online that is stressing you out is actively doing harm - and anyone who wants to do meaningful political work - has to stop pretending that indulging in self-righteous and reactionary social media posting has anything to do with meaningful political work.
There are two reasons that people who make up things they think other people should do actively does harm. One is that it undermines the ability to build power by substituting an individual's voice, for the collective voice of people resisting oppression. Substituting individualism for collectivism is guaranteed to weaken movements
The second is the behaviour you describe is coming from the more reactive parts of our psyche. Politics is about building power through coalitions. When people try and prove they're right and other people are wrong they are letting the anxiety processes of our brains take control - and substituting our most reactionary selves for meaningful political organising - then they're actively getting in the way of building power.
The fact that you're feeling anxious isn't an accident - it's a direct result of other people's choices to act from the reactionary and anxiety part of their pscyhe. If one person is acting from their own anxiety - it absolutely does promote anxiety in others. Good political work comes from building power and coalitions - which involves strengthening relationships - none of which are done best from a position of anxiety (you'll probably be anxious at times, when doing political work - that's really normal. But that's different from anxiety being at the centre of the political work).
I think one of the biggest problems of social media's impact on our ability to organise - is that it's very easy for people who are reacting entirely individualistically, from the reactionary parts of their psyche, guided by their anxiety, to persuade themselves that they're doing collective organising - when they're actually doing the opposite.
I'm sorry you're feeling really anxious. I think it would really help to turn around what you think you're doing. You frame this as not supporting genocide - but that's probably not an option. The political and economic system you are living in supports genocide, and if you imagine you can opt out of that you're setting yourself up to fail. If instead of trying to do the impossible - you focus on acting in solidarity with people collectively resisting their oppression - then it should both be less stressful and more effective. The requests are clear and simple - and you can and should do them.
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Is there a 300 page essay about Murderbot's armor (specifically the opaque helmet) as a not-so-subtle metaphor for masking in a clearly neurodivergent character already? Because I need it.
The way Murderbot is unvoluntarily without its opaque armor in All System Red in front of the crew (i.e. unmasking) and appears surprised at its own strong facial expressions and other people's reaction to it? The vulnerability that comes with that and how Murderbot spends pretty much the rest of the book wearing or actively missing its armor which keeps it safe from the mortifying ordeal of being known (yet sometimes other characters suggest it might help for it to not opacify the helmet in order for others to see it as a person and to trust it (and in the end idk if it would have achieved the rewards of being loved by its humans and have had its needs met if it hadn't unmasked in this relatively safe environment sometimes)).
Also there's the whole avoiding-looking-directly-at-people-and-using-drones-instead thing which Murderbot usually hides using the opaque helmet, but whenever it doesn't have that people notice it and many react negatively/confused. I think that's a whole neurodivergent-applicable situation in and of itself? Like damn
And then Mensah encourages Murderbot not to wear armor on Preservation station since it would not need it there, Murderbot is hesitant but ends up not wearing any (like 4 books later when we finally get to that bridge) (going for the comfortable clothes it chose for itself instead, with very strong feelings about the whole being able to make choices thing that I cannot go into further at this point because I would absolutely end up BITING SOMETHING OR SOMEONE).
And I'm not going to advocate for unmasking all the time in any setting because hell no, sometimes it absolutely sucks and people are irritated by Murderbot's now visible quirks and are afraid of what they don't know, but many GET TO KNOW Murderbot better and because there are other people that make sure Murderbot is safe and respected and are willing to get people fired for it if they disrespect it (Pin-Lee my beloved) Murderbot can experiment with this situation without being exiled to some abonded part of a planet and other people are forced to spend enough time around ot to learn to respect it and even like it. I just....... It must be so scary and Murderbot is handling so much at once and in this essay I will
PS sorry this is a disorganized mess but so am I and I have so many Thoughts and even more Emotions and so little patience.
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