Changing Your Anxious Thoughts and Expectations
1314.  
5.  
Behavioral Experiments
Cognitive therapy involves examining the validity of your beliefs and thoughts in 
the same way that a scientist examines the validity of a scientiﬁc theory or hypothesis. 
In fact, the experiment is the most powerful strategy scientists have to test their own 
beliefs. In cognitive therapy for social anxiety, experiments involve challenging anxious 
beliefs by setting up small behavioral tests to see whether a belief is in fact valid. Through 
a series of repeated behavioral experiments, it is likely that you will disprove many of 
the beliefs and predictions that contribute to your fear and anxiety. Some examples of 
speciﬁc experiments that can be used to test the validity of various anxiety-provoking 
thoughts are listed below.
Anxiety-Provoking Thought Example of Behavioral Experiment
It would be terrible to have my hand  
shake while I hold a glass of water.Purposely shake your hand while you hold 
a glass of water. For a true test of your 
beliefs, let the water spill all over you! 
Then see if it really is so terrible.
I will make a fool of myself at my job  
interview tomorrow, so why bother going?Go to the job interview and see what 
happens.
I can’t cope with being the center of 
attention.Do something to draw attention to your -
self. For example, arrive to class late, drop 
your keys, wear your shirt inside out, or 
knock over some unbreakable items in a 
supermarket.
It would be terrible to seem stupid or 
incompetent.Line up at a store and after your items 
have been rung up, explain to the cashier 
that you have forgotten your money.