The Shyness & Social Anxiety Workbook
130List the Costs of Having That Anxious Thought or Prediction
Rational Coping Statements
At the height of your fear, it may be difﬁcult to challenge your anxious thoughts 
using some of the techniques described in this chapter. You may ﬁnd that your attention 
is completely focused on trying to get through the situation, and it may seem impossible 
to think logically. Rational coping statements are relatively easy to use and don’t require 
the same level of logical analysis as other techniques, such as examining the evidence 
and evaluating the costs and beneﬁts of your anxious thoughts. Rational coping state -
ments are short “nonanxious” sentences that may help to combat your anxious thinking. 
Examples include the following:
UÊIt would be manageable if             didn’t like me.
UÊIt’s okay to blush in front of others.
UÊPanic attacks are uncomfortable but not dangerous.
UÊIt is okay to look anxious during a presentation.
UÊPeople don’t seem to notice my shaky hands.
You may ﬁnd it helpful to write or type several coping statements on an index card 
and carry the card with you as a reminder. When you are in an anxiety-provoking situ -
ation, you can take the card out of your wallet or purse and remind yourself of one or 
more of these statements, thereby combating your anxious thoughts. Choose statements 
that are most relevant to you. Also, choose statements that are believable. For example, 
there is no point telling yourself, “I am not going to be anxious” if you always feel 
anxious when giving speeches and you are about to give a speech. A more believable 
alternative is, “It’s not the end of the world if I become anxious.”