Social Anxiety – Thought Record Sheet
Trigger Situation Emotions Negative Thoughts Self-focus Safety Behaviours Balanced/Rational Outcome
(0 – 10) and Images Response to
Thoughts and Self- Re-rate emotion
focus (0 – 10)
Describe what was going Describe what you felt at Describe what you were Where was your focus of How did you cope? What Look at the bigger picture. What did I choose to do?
on, where were you, when the time thinking or what bothered attention when you felt strategies did you use? What could I have done
did it happen, who you you. anxious? Consider another way of differently?
were with? How intense was the What did you do to hide it looking at this situation.
emotion? What is the worst that can What did you notice about or prevent others from Outer-focus: look around,
happen? yourself? noticing? What would someone else listen – move focus away
say about this situation? from self
What do you imagine you What advice would I give to
look like or how others see that person?
Are my fears accurate?
www.psychologyresource.ca © Dr. Virginia Chow, 2012 This document can be distributed freely Montreal Anxiety Therapy