The Shyness & Social Anxiety Workbook
120UÊAre there other possible interpretations for this situation?
UÊHow might another person interpret this situation?
You may ﬁnd it useful to type these questions on a small index card and carry that 
card as a reminder in your pocket or wallet. Essentially, examining the evidence involves 
four basic steps: identifying your anxious beliefs, generating alternative beliefs, weigh -
ing the evidence supporting and contradicting your beliefs, and choosing more realistic 
beliefs. Asking questions similar to those listed above will help you to identify alternative 
beliefs and to evaluate the evidence concerning your anxious and alternative beliefs. An 
illustration of how to use this strategy to combat a fear of shaking during a presentation 
appears below:
Steps for Examining the Evidence
1. Identify the Anxious Thought
UÊThe audience will think I am incompetent if they see my hands shaking 
during my talk.
2. Generate Alternative Beliefs
UÊNobody will notice my shaking.
UÊOnly a small number of people will notice my shaking.
UÊPeople who notice my shaking will think I am tired or that I have had 
too much coffee.
UÊPeople who notice my shaking will think I am feeling a bit anxious.
UÊIt is normal to shake sometimes, so people will think nothing of it if they 
notice my shaky hands.
3. Examine the Evidence
Evidence Supporting Your Anxious Belief
UÊI believe that my shaking is very extreme.
UÊA few people have commented on my shaky hands over the years.
UÊI tend to notice when other people shake.
Evidence Supporting Your Alternative Beliefs
UÊI know others with shaky hands, and people don’t seem to think they 
are incompetent.