The Shyness & Social Anxiety Workbook
136Problem:   I have difﬁculty believing the alternative, nonanxious, rational 
thoughts.
Solution:   Sometimes the cognitive techniques seem superﬁcial when a person ﬁrst 
starts to use them. Over time, the new nonanxious thoughts should 
become more believable. If not, the exposure-based strategies (chap -
ters 7 through 9) are among the most powerful methods for changing 
anxious thoughts and will likely help. Sometimes, changing thoughts 
through ﬁrsthand experience in a feared situation is more effective than 
trying to change thoughts by simply trying to think differently.
Problem:   When I am in a social situation, I am too anxious to think clearly, so I 
can’t use the cognitive strategies.
Solution:   Try using the cognitive strategies before you enter the situation. If this 
is not practical, try using them after you have been in the situation for 
a while (your fear should decrease over time) or even after leaving the 
situation.
Problem:   I can’t be bothered completing the monitoring forms. They are confus -
ing, and they take too long to complete.
Solution:   There are many different ways to learn the techniques described in 
this chapter. The forms and diaries are designed to make the process 
easier. However, if they are getting in the way of using the strategies, 
try developing a simpler form (for example, you may want to use a two-
column form—with one column for recording your anxious thoughts 
and another column for recording your new nonanxious thoughts). 
Alternatively, you can even forget about the forms and diaries and 
simply use the techniques in your head.