Thanks for the personal email.
I'm very happy you're seeing progress! Congratulations! Yes, a song in your head serves as a good distraction so that your brain is busy singing along with it and doesn't have the time to worry or think about negative thoughts (ANTs). Mitch is right, too. Use any and all distractions like this until you can handle negative thinking on your own (as time goes by, you will have control over your own thinking). Sing, hum, dance when you're alone, flex your muscles underneath your shirt, take your pencil or pen and write or draw something or take notes in class that are better than usual -- anything that distracts you from your OLD way thinking....
All of this is covered as you continue on through sessions three through eight, and will go on in future sessions so that you learn to question your OLD ways of thinking and learn how to think more rationally.
After all, WHY are you beating yourself up anyway? Does it make any sense for you to be deliberately hurting yourself? Why should your thoughts be allowed to hurt you? You do not deserve to do this to yourself. None of us are perfect, but you are much better than what the ANTs are telling you about yourself. As you learn to be honest and rational with yourself, you will be thinking BETTER and more REALISTIC things about yourself.
All of this is covered in the therapy program, so just keep gently moving forward. Take it one step at a time, but don't let yourself get discouraged. Pick yourself up when needed and keep going. If you are persistent, everything will change. I was stuck in social anxiety for 40 years... and lived a life of horrible hell ... but eventually I learned how to get better. It wasn't easy, but I stuck with it... and it worked. Now I have seen hundreds of people get better and I work with them every day of the week and I have for 25 years! So keep going, persist, and you WILL get better.
I am wishing you the very best,
Thomas A. Richards, Ph.D.