Heheh, alright here I'll try my best.
Basically, CBT is a type of therapy using a variety of techniques to change your thoughts and your behavior. It believes that your thoughts, emotions and behavior influence each other. So your thoughts influence your emotions and behavior; your behavior influence your thoughts and emotions; and your emotions influence your behavior and your thoughts.
The two techniques used for social phobia is cognitive therapy (cognitive restructuring) and exposure therapy (in vivo desensitization). However, the latter alone is enough for some people.
Exposure therapy spots your self-defeating behaviors which are actions that prevent you from obtaining your goals (avoidance, subtle avoidance, safety behaviors, passive behavior, etc.). In this case, you experiment by seeing what happens when you take a more effective behavior, like instead of avoiding to ask a girl on a date, you approach her.
Some people use "graded exposures" which means you create simpler exposures instead of facing the major one. For instance, instead of approaching the attractive girl of your dreams, you can approach a girl you don't find attractive at all and ask for the time. You then gradually move up in difficulty.
As for cognitive therapy, you identify irrational beliefs and faulty thinking which are rigid and dogmatic, then you dispute them to create a more realistic, flexible, and probabilistic way of thinking. There are a variety of cognitive exercises out there, such as The Daily Record of Dysfunctional Thoughts, REBT Self-Help Form, The Thought-Monitoring Form, etc. Choose which works best for you.
Hope this helps!