Social Anxiety Worksheet

Social Anxiety Worksheet

Thought Record Sheet

Situation and Trigger

What happened?
Where? When?
Who with? How?

What did I notice?
What did I react to?

0% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.

Emotion/s and Physical Sensations

What emotion did I feel at that time?
What else?
How intense was it?

When I felt anxious, what did I notice in my body?
Where did I feel it?

14% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.

Unhelpful Thoughts or Images

What went through my mind?
What disturbed me?
What’s the worst that could happen?
What did I think others would notice or think about me?
What would that mean to me, or say about me?

28% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.

Self-Focus

As I felt anxious, where was my focus of attention?
What did I notice about myself?
What do I imagine I look like, or how others see me?
How do I picture myself looking?

43% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxietys and to get in touch with one of iTherapy's counselors.

Safety Behaviors

What did I do that helped me cope?
What did I do to hide it or prevent others from noticing?
What did I do to try to stop it happening?
Did I have an urge to do anything?
How did what I did affect my anxiety?

58% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.

Balanced more rational response to thoughts and self-focus

STOPP! Take a breath….
Is this fact or opinion?
What would someone else say about this situation?
What’s the bigger picture? Is there another way of seeing it?
What advice would I give a friend?
Is my reaction in proportion?
If I was seeing this as an outsider, what would I notice about other people?
What’s REALLY happening?
Change focus!

72% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.

Outcome

What I did - how that helped.
Re-Rate Emotion 0-100%

What could I do differently?
What would be more effective?
Outer-focus: look around, listen - move focus of attention from self.
Do what works! Act wisely
What would be most heplful for me or best for the situation? What will the consequences be? (long and short term)

86% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Anxiety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.

To learn more about Panic Disorders/Attacks and to get in touch with one of iTherapy's counselors visit our Education and Resources Page for Panic Disorders and Panic Attacks

Situation
& Trigger
Emotion/s
&
Physical Sensations
Unhelpful Thoughts
or Images
Self-focus Saftey Behaviors Balanced more rational
response to thoughts
and self-focus
Outcome

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Situation
&
Trigger

Answer Question to Complete Worksheet

Emotion/s
Physical Sensations

Answer Question to Complete Worksheet

Unhelpful Thoughts or Images

Answer Question to Complete Worksheet

Self-focus

Answer Question to Complete Worksheet

Safety Behaviors

Answer Question to Complete Worksheet

Balanced more rational
response to thoughts
and self-focus

Answer Question to Complete Worksheet

Outcome

Answer Question to Complete Worksheet


© Carol Vivyan 2009, permission to use for therapy purposes.

100% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Axniety to learn more about Anxiety and to get in touch with one of iTherapy's counselors.
Thanks to www.getselfhelp.co.uk for this template.