Cognitive Behavioral Workbook for Social Anxiety

Change your thoughts, face your fears, and manage social anxiety and performance anxiety

Cognitive-behavioral therapy has been shown to be one of the most effective treatments for a range of mental health issues including social anxiety. If you're living with social anxiety, you know this is a double-edged sword: How do you find a therapist and see that therapist when you're still so anxious? That's why I put together this workbook just for you.

Hi friends,

My name is Arlin and I am the founder of I have personal experience using cognitive-behavioral techniques to manage anxiety and went from avoiding public speaking to teaching classes, presenting to large groups at work, and giving a talk at a conference. I know none of that would have been possible without CBT. I wanted to create this product to show you the way.

The Cognitive Behavioral Workbook for Social Anxiety includes the following chapters:

  • Identifying your symptoms
  • Identifying potential causes of your anxiety
  • How to create a fear and avoidance hierarchy
  • How to manage negative automatic thoughts
  • How to create coping statements
  • How to practice exposure


#1 Thought Tracker

Use this tracker to continue identifying your anxious thoughts after you've completed the workbook. The best way to make CBT work for you is to do it consistently. That's why I've included this worksheet to keep you on track.

#2 Thought Tracker (Excel Spreadsheet)

If you prefer working digitally, I've created an Excel spreadsheet thought tracker that you can use. It includes instructions on how to fill out the spreadsheet.

#3 Exposure Tracker

This tracker helps you to track the situations from your fear hierarchy as you face them. Use this sheet to keep track of what you've already done and what you still plan to do.

Get started now!