You have lived for years on auto-pilot social anxiety.
Now you want to change that. Question is: will that be easy? No. Will that come "naturally"? No. So, don't set yourself up for feeling bad about it taking some effort. Of course it's not going to feel right or natural or easy to change your comfortably established negative thought patterns.
Remember the therapy - even if you catch one ANT a day only - that's better than you did before. You weren't catching any ANTs before. Even if it's one a week - that's a positive change. Focus on that.
ANTs are constant and furious. And, right, you catch one, they might go quiet for a minute, but they're right back at you. Yes, that's the same for most of us. Still - practice noticing them, catching them, labeling them - WHEN YOU CAN. The act in itself is telling your brain that you are no longer a willing, passive passenger on that train. Does that mean you will automatically start feeling better? No. But you are starting to build muscles that will make your overcoming social anxiety possible - yes.
Thinking that you, and just you out of thousands of people who use this therapy, will be the one who can't get better - YES, that is an ANT. Having that thought is common. Still, it's an ANT. The good thing is that just doing this, taking the steps, and NOT stopping will pretty much assure you that you are changing your brain, and ultimately changing this anxiety. Listen to the audio. That's what it tells us.
OF COURSE you should take it easy on yourself. OF COURSE there is no perfect. You know the answers to that just by writing that. Use your rational thoughts to reinforce that, even if those are not yet emotional thoughts, even if that's just a rational thought - say that rational thought out loud every day to yourself in slow talk. That is what you want to keep reinforcing.
You may feel like this will become a long slow tiring race to learn how to stop all ANTs or that overcoming social anxiety means never having an ANT again. Of course that's not really what happens. I have negative thoughts all the time, well not all the time, and they are not really crazy like before. They may just be negative thoughts. People have thoughts all the time - good and bad. Now, though, at least they don't destroy me, and when they are negative, I have the ability to address them pretty quickly, to move on. I'm not really living in that zone like before. So, no, the realistic goal here is not the absence of ANTs. The snowball effect here is that as you progress and as you keep doing the therapy, see other parts of your life begin to change, the ANTs have a way of lessening anyway. It's not a constant fight on everything or every moment. You may have some deeper ANTs then about certain things, but in general you won't be fighting as many ANTs later because you won't be having as much anxiety anyway over all of the thousands of things that happen to us every day. But as you begin to change and don't have the thousands of anxiety points all day, you naturally won't have the thousands of ANTs each one encourages. So this process of even catching and stopping ANTs will begin to change over time.
Do what you can this moment, and that is all you can do. That is where you are now. That is where you should be. Just do what you can do.