Transmission 1 Text: You have to do this to get better You will feel uncomfortable, but will feel better in the long run. Look on setbacks as use full. There will be many long-term benefits. You are going to overcome this. Nothing terrible is going to happen, it just feels that way. Take it easy. One-step at a time. You can cope with this. You are turning a problem into an opportunity. Relax. Take a deep breath in, and breathe out slowly. You are doing fine. Things aren't as bad as they seem. Concentrate on what you are doing. You are just confusing thought with fact. Reassurance is not helpful. Watch out for unhelpful thoughts. You must take full responsibility, for your actions, as soon as possible. Give yourself encouragement. You can overcome your problems. Consider alternative explanations. Relax. Slow down. Take it easy. Confidence is built on hard work. Stop asking questions that have no answers. Learn to think positively. Professional help is available. Keep working on your problem. You can do it. Be prepared to widen your horizons. Set yourself new goals. Make sure you do not have any other problems. Remember to slow down. Prepare as well as you can. Try to find physical reasons for the way you feel. Don't leave, unless you have to. Practicing makes it easier to manage. You can learn social skills. Successfully managing social situations increases your confidence. Practicing difficult situations makes them easier to manage. Discover situations you are avoiding. Learn to relax and breathe. You symptoms have simple physical explanations. Everyone can experience the same symptoms. The unpleasant sensations you experience in certain situations are real. Modification to the basic exposure and response prevention plan is recommended. Expose yourself to imagined outcomes. Make the appropriate moves.