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hi @ggc123 thank you for your reply. i have actually felt a lot better since that post as i've talked to my friends about it. 

i especially feel anxious during school. i guess i have a fear of judgment and what others will think about me. i also have erythrophobia so that is the main trigger. and thanks for that technique, i'll give it a try!

my face to face therapy session is in 2 weeks. were you nervous during your first session?