Table 3.

Example Social Phobia Exposure Exercises

Session 3
BEFORE exposure:
Goal:	Express a professional opinion to a coworker (4x over the course of the week)
What are you most worried will happen?	Coworker will stare at me contemptuously and walk away without responding
On scale 0–100, how likely does this seem?	95%
AFTER exposure:
Did what you were most worried about occur? Y or N	No
How do you know?	Coworker responded immediately, agreed with my opinion, and we continued talking
What did you learn?	Coworkers do not always disregard my opinions
Session 4
BEFORE exposure:
Goal:	Predicting outcomes of sporting events to people at the local gym and bar (no alcohol)
What are you most worried will happen?	People will look at me scornfully (furrowed brows and squinted eyes) and turn away
On scale 0–100, how likely does this seem?	80%
AFTER exposure:
Did what you were most worried about occur? Y or N	No
How do you know?	People responded with their own predictions. They did not appear scornful.
What did you learn?	Strangers won’t necessarily reject my conversation.
Session 9
BEFORE exposure:
Goal:	Ride elevator at the local mall for 30 minutes calling out the names of the floors in a loud voice (4x over the course of the week)
What are you most worried will happen?	People will look angrily at me, I will feel humiliated, and I will cry and leave the elevator.
On scale 0–100, how likely does this seem?	90%
AFTER exposure:
Did what you were most worried about occur? Y or N	No
How do you know?	I got more puzzled looks than angry ones. I DID feel humiliated, but I did not cry and I was able to remain in the elevator for 30 minutes.
What did you learn?	Even when I feel humiliated, it’s a temporary state, and I can ultimately tolerate it.