Problem: Article: When you experience social anxiety, chances are your thoughts are to blame in creating negative experiences, so start to observe the thoughts you have, then begin to challenge them. Some common thought patterns include: Being a mind reader You assume you know other people's thoughts, and they are thinking negatively about you. Fortune telling You attempt to predict the future by assuming a bad outcome. You "know" that something bad will happen so you feel anxious even before anything happens. Catastrophizing You assume the worst situation can and will happen to you. Making it about you You assume that others are negatively focusing on you or assume that what other people are doing or saying is about you. Once you have learned to identify your negative thoughts, you must begin to analyze and challenge them. Ask yourself questions about the thought and test whether or not it's really true. Use logic and evidence to disprove these automatic, negative thoughts. For instance, if you are afraid to go to a party because everyone will notice that you're nervous and sweating, try something like, "Wait a minute. I was invited to this party because these people are my friends and they want to see me and spend time with me. There will be tons of people there, do I really think I'm going to be the focus of their attention? Will my friends even care if they notice that I'm nervous?" Instead of engaging in negative thoughts, replace them with positive thoughts. When a negative thought pops up, follow the same protocol of first challenging that thought with evidence to the contrary, then give yourself a positive message to say to yourself. For instance, if you think, "No one really wants me to come to the party," you can challenge that with: "They invited me, so obviously they want me at the party. The hostess even texted me yesterday to say she really hopes I can make it." Then look at yourself in the mirror and say to yourself: "I am funny and fun to be around, and anyone would be lucky to have me as a friend." Other positive affirmations for someone dealing with social anxiety might be: "I am working to feel more comfortable with social situations every day. I know with practice and patience I will feel more comfortable in social situations." You can also write positive messages on sticky notes and put them around your house or stick them to your mirror. To reduce the concentration on yourself, engage with your surroundings. Observe the people around you and your environment. Focus on listening to what is being said, and stay away from engaging negative thoughts. When you notice yourself focusing on your thoughts or what people think of you, flip your attention away from yourself. Lots of anxiety comes from feelings of being judged. Other people may not always agree with you or respond to you, but this is not a reflection on you or your abilities. Everyone experiences social interactions where they get along with other people great, and times where they don't hit it off. It's just part of life, and has nothing to do with how likable you are. You're working toward comprehensive confidence, so what matters most is that you're working on your list. You're trying!
Summary: Identify negative thoughts. Challenge your negative thoughts. Use positive affirmations. Decrease your self-focus. Assign less value to the responses of others.

In one sentence, describe what the following article is about: Getting some space from your parent will help you feel confident enough to stand up for yourself as an adult. Even if you don't want to cut off contact with your parent, reduce your communication and visits for a while. See how you feel when your parent has a less prominent role in your life. Often people in toxic environments don't realize how dysfunctional the people around them are. If you've spent a lot of time around your parent in the past, distancing yourself may provide some much-needed perspective on your situation. Try to establish relationships with other parent-type figures, such as aunts, uncles, grandparents, and close family friends. For example, when you spend some time apart from your mother and find other sources of support, you might recognize how little support she provides. Or, even more, you might notice that she not only doesn't offer support but requires it from you. If one or both of your parents are toxic, you will have to give yourself the support and care they should have provided. This isn't an ideal situation or a fair one, but the sooner you accept it, the sooner you can move on from your parent and work on healing yourself. Avoid holding out hope that your parent will see their mistakes and work with you to repair the relationship. If they were going to change, they would have done it a long time ago. Don't think that distancing yourself will miraculously change them, for instance. You need to be okay with getting time and space for your own emotional well-being--not simply to force them into changing. Challenging your negative self-talk is an effective way to start repairing the damage of a toxic upbringing. If your parent frequently made fun of you or put you down, you might be in the habit of criticizing yourself harshly maybe even in their voice. But keep in mind that their behavior is not your responsibility. Practice shutting down this critical inner voice and reminding yourself of your strengths instead. For instance, if you catch yourself thinking "I'm nothing but a burden," shut that thought down and recognize where it is coming from, such as by saying to yourself, "Those are my mother's thoughts, not mine." Then, replace the thought with, "I help my friends when they need it, and I'm productive at work." Make a list of all your best attributes and slide it into your wallet or post it on your bathroom mirror. Review the list whenever you start doubting your abilities. As an adult, you're no longer dependent on your parents to take care of your physical and emotional health. Recognize and honor your own needs by adopting a healthy lifestyle and making time to relax. Several healthy habits that can make a big difference in the way you feel include eating a clean diet, getting eight hours of sleep every night, and getting some exercise most days of the week. You can take care of your emotional health by meditating, writing in a journal, or working on a creative hobby. Make sure to spend plenty of time around positive people who value you for who you are. A mental health professional can help you work through your feelings towards your toxic parent. With their guidance, you can learn to respect yourself, cope with the pain your parent caused you, and move on with your life. Talk to your family doctor in order to receive a referral for mental health therapist who can help with your circumstances.
Summary:
Distance yourself from your toxic parent. Take responsibility for your own emotional health. Build up your self-esteem. Practice good self-care. See a therapist.