The Shyness & Social Anxiety Workbook
134UÊPeople will think I’m ugly
UÊI will have to leave the situation 
UÊI am incompetent and clumsy
UÊI need an alcoholic drink to feel comfortable
UÊPeople can always tell how I am feeling
UÊAnxiety is a sign of weakness
UÊI’ll be viewed as boring
UÊPeople will not like me
UÊI will have nothing to say
Column 4: Anxiety Before (0–100)
Rate your anxiety level before countering your anxiety-provoking thoughts. Use a 0 
to 100 point scale, where 0 = no anxiety and 100 = extreme anxiety.
Column 5: Alternative Thoughts and Predictions
Record examples of alternative thoughts and predictions. For example, if you believe 
that people will think you are strange if you blush, alternative predictions might include 
such thoughts as (1) nobody will notice my blushing, (2) people who notice my blushing 
will think I am hot or not feeling well, and (3) people who notice my blushing will think 
nothing of it.
Column 6: Evidence and Realistic Conclusions
Consider the evidence for your anxiety-provoking thoughts as well as your alterna -
tive thoughts. For example, if you fear blushing, you might record your observations that 
most people don’t mention that they notice your blushing, and that even when people 
do notice that you are blushing, they still seem to enjoy your company and they still 
treat you well. In this column, you should also record a realistic conclusion based on the 
evidence. For example, you might record, “Many people don’t seem to notice my blush -