So I saw a psychologist for the first time today and he said I would benefit more from group therapy (though he didn't know I was on phenibut at the time) so I have a cognitive behavioral group therapy session on Thursday (day after tomorrow) and am really nervous. I'm not sure if I'm going to take any pills before hand (diazepam, phenibut etc). I will post back here after the session giving my thoughts.
Edit: So I had the first individual psychologist session on tuesday, then the cbgt session on thursday. I decided to go into the cbgt totally sober, I did not take any diazepam, phenibut, propranolol or anything. I was pretty anxious but it was a good kind of nervous. Most of the people there were much older than me. I'm 18 they were all late 20s-late 30s. Personally from my experience so far the cbgt seems like it is a better option than simply individual therapy although I'm sure the combination of the two is ideal. So in the session I got there a tad bit late which I actually felt good about because everyone was already having a conversation. They introduced themselves which was a bit awkward as can be expected, but after a few minutes I was having quite a great, genuine conversation. It was actually a good conversation and the first time I've talked to other people face to face with social anxiety I thoroughly enjoyed it. After the 10min convo the psychologist came in and he talked to us about distorted thoughts, evidence for and against thoughts (thoughts like people are judging me negatively etc) and corrected or rational, realistic thoughts. It really drove home the point that my paraonoia really is unrealistic and one thing it helped me with is I always think people are looking at me/staring at me and judging me negatively/criticizing me and while I was feeling this in class I wrote down the thought, evidence for/against and a more rational thought. One main thing I realized is even if people are looking at me, that does not mean they are criticizing me and in fact it could quite likely be the opposite, often we look at people we are interested in/attracted to.
Another interesting thing he said is people with social anxiety or any anxiety do not react wrongly. Our reaction is completely normal given the situation we have convinced ourselves is taking place in our head. Thing is the situation is not really taking place. He used the example of someone on a plane. 199 people are reading the menu and 1 person is having an anxiety attack because he is afraid of flying. He is having the anxiety attack because he is convinced that yes this plane is going to crash and he is going to die. If the plane took off and started plummeting and it was obvious to everyone on the plane that yes the plane is going to crash and everyone is going to die then they would all have anxiety attacks and panic and act exactly the same as him. The point; it is not his behavior or reaction that is incorrect it is his thoughts.
Also thought I'd add CBGT is cheaper in general than individual CBT therapy and in general is more effective. For me it's about half price and probably imo twice as effective.