The Shyness & Social Anxiety Workbook
146Distraction.  Distraction involves escaping from anxious thoughts and feelings by focus -
ing on thoughts or images that are more pleasant or by keeping yourself busy with 
distracting activities. For example, while attending a party, you might offer to help serve 
food or drinks so that you are constantly busy with some activity and your mind is dis -
tracted from the anxious feelings that you might otherwise be experiencing. Or, while 
traveling on a bus or train, you might always be sure to bring a book or portable radio 
to distract yourself from feeling anxious about making eye contact with others or from 
thinking about what others might be thinking about you. Such distractions may help you 
to feel comfortable while in social or performance situations, but in the long term they 
prevent you from learning that you can manage the situation without having to rely on 
subtle avoidance.
Overprotective behaviors. Overprotective behaviors are small things that you may do 
to feel safer in the situations that you fear. Examples may include the following:
UÊWearing extra makeup or a turtleneck sweater to hide blushing
UÊFinding out who else will be at a party before deciding whether to attend
UÊWearing gloves to hide shaking hands
UÊSitting down or leaning against a podium while giving a presentation
UÊEating in a dimly lit restaurant so your date won’t notice your anxiety
UÊWearing sunglasses to help avoid making eye contact
UÊAlways attending social events with a friend so you can avoid talking to 
people who you don’t know well
When designing exposure practices, it is important that you also try to eliminate 
these subtle safety behaviors.
Overcompensating for perceived deﬁcits. Overcompensating involves working extra