Anxiety · Social
Social Anxiety Rules Worksheet
Break one rule as a behavioral experiment
Social anxiety runs on a small set of rigid rules: don't be noticed, don't be judged, don't show anxiety. This sheet surfaces yours and tests them one at a time.
My rules for being around people
Examples: "Never speak first." "Don't blush." "Have something interesting to say before opening your mouth." "Never eat in public."
One rule I'll break as a behavioral experiment
Rule
Predicted outcome
Actual outcome
Attention shift
Where my attention was (on myself vs on the other person) — and what happens when I move it outward
The spotlight effect is not real
People notice you dramatically less than you think. Testing this again and again is what heals social anxiety, not talking yourself out of it.