Build a clearer way to test anxious assumptions about being exposed, judged or rejected, especially when self-doubt and rumination keep the fear feeling true. The exercise supports adults using CBT to separate hard evidence from worry-driven predictions and choose more helpful responses.
The Theory A and Theory B table is the central framework, asking the user to compare a feared belief with an alternative explanation based on worry, rumination or self-doubt. The worked example focuses on feeling like a fraud and fearing judgement or rejection if others find out.
Under Theory A, prompts invite the person to write down the problem, list the hard evidence, and identify what they would need to do if the fear were true. The example includes safety behaviours such as over-preparing, checking with friends, avoiding exposed situations, staying in control and replaying past events.
Under Theory B, the same fear is reframed as a problem maintained by anxious thinking habits. Evidence includes hours spent worrying, reassurance seeking, avoidance, anxiety about not knowing what others think, and disrupted sleep or concentration caused by rumination about other people’s judgements.
A blank version follows the completed example, making it useful as a printable CBT worksheet for therapy sessions, coaching conversations, supervision, or personal reflection at home. It is most suited to adults dealing with impostor feelings, social anxiety, excessive reassurance seeking, perfectionism, overthinking, worry cycles and fear of criticism.
The practical value is in helping someone move from threat-monitoring towards present-focused coping, fact-checking, problem solving, postponed worry and tolerating anxious feelings. Produced by Think CBT, it offers a concise cognitive behavioural therapy exercise for people who want a structured way to challenge assumptions without getting lost in debate.
