The Shyness & Social Anxiety Workbook
126Column 1 (Examples of Situations)
UÊGiving a presentation
UÊHaving difﬁculty thinking of things to say during a conversation
UÊAttending a party
UÊAsking someone out on a date
UÊWalking through a busy mall
Column 2 (Examples of Anxious Thoughts)
UÊ            will think I am stupid.
UÊMy hands will shake.
UÊI will look weak or incompetent.
UÊ            will feel sorry for me.
UÊMy anxiety will be noticed by              .
Column 3 (Examples of Noncatastrophic Responses)
UÊEven if             thinks I’m an idiot, it doesn’t mean I 
really am one. His opinion doesn’t reﬂect that of everyone else.
UÊIt wouldn’t be the end of the world if             noticed 
my anxiety. Everyone feels anxious from time to time.
UÊWho cares if my hands shake? I have the right to have shaky hands. Probably 
no one will even notice. Even if they notice, they probably won’t care. My 
boss has shaky hands and nobody seems to care.
UÊIf I am ridiculed or laughed at, it would be manageable. Most people get 
teased and ridiculed from time to time. I certainly laugh at other people 
sometimes. Other than the temporary discomfort or embarrassment, it 
wouldn’t really matter in the big scheme of things.
Remembering Your Strengths
If you tend to focus on small mistakes and perceived ﬂaws in your personality or 
appearance, you will likely continue to feel anxious. For example, if you assume that 
everyone is judging you based on whether your hands shake, you are more likely to