The Shyness & Social Anxiety Workbook
198My Symptom Exposure Hierarchy for Practices in Nonsocial Situations
Exercise Fear Rating  
(0–100)
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Sample Symptom Exposure Hierarchy for Practices in Social Situations
Exercise Fear Rating  
(0–100)
1. Hold a heavy bag for 60 seconds immediately before holding a ﬁlled 
glass in front of others (to induce shaky hands).100
2. Breathe through a straw for 2 minutes immediately before entering a 
cocktail party and making small talk.80
3. Wear a warm sweater while giving a presentation. 80
4. Eat hot soup to induce ﬂushing and sweating at a dinner party. 60