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Worksheet 1.1 Pros and Cons of Working on My Social Anxiety Decision Pros Cons Seartng ro work on my social anxiety now Staying the way Iam and not working on my social anxiety want 10 work on my social anxiety because... 1 do not want to work on my social anxiety because... I want to keep being socially anxious because... do not want to keep being socially anxious because " Worksheet 2.1 Physical Symptoms of Social Anxiety That | Experience 1. Briefly describe the most recent situation in which you fele anxious. 2. Brielly describe the time you experienced the worst social anxiery. Palpitations (heart pounding) o o ‘Tachycardia (heart racing) if i o oO Dizziness : a o — o a Smothering sensations o. oO Lump inthe throat a fate o0 06 ‘Shakiness (hands, head, knees) a cee o Blurred vision o o Headaches : i o o o Tightness in the chest 7 a oO Prin in te che a a Ringogin the ae a a Shornes of breath caer Diarchea : rr -r Fuhingblasing 2 a a Parathesias (tingling in the fingers, tes, face) o a Depersonalization/derealization (feeling as ifyou or your surroundings are not the way they should be) o o Others: 0 o Worksheet 2.2 Thoughts Related to an Anxiety-Provoking Situation Briefly describe a recent social or performance situation in which you were anxious: Lise as many thoughts as you can remember about that situation. Include thoughts you had in anticipation of the cvent, during the event, and after the event. Lise one though per lin. 26 Worksheet 2.3 Monitoring the Three Components of Social Anxiety Date Briefly describe che situation in which you experienced social anxiety Physiological Component —_| Behavioral Component Cognitive Component ‘The physical symptoms I ‘The way I acted or things Idid | The thoughts I had were experienced were... that were observable co others were... (Also indicate whether you ‘escaped from the situation or sawoided it) Worksheet 2.4 Worksheet for Reactions to Starting This Treatment Program 1s Circlea number that describes how you feel about each icem then indicate why you made that particular 1, How logical does this treatment seem to you? apa) east tae est eter tate ol ig Not Vey Logical Logical Explanation for Your Rating: 2, How confident are you that this treatment will be successful in eliminating your fear? Dee ie ode eS oe at Be oi 40) Nox Very Confident Confident Explanation for Your Rating: 5. How confident would you be in recommending this treatment to a friend who had social anxiety disorder? I 25 45 6 te Not Very Confidene Confident Explanation for Your Rating: Worksheet 2.4 continued Use the following scale for questions 4(a) 4(b), and 4(©). Eieee Geeee eeeee eeeeer tees Peeee Yeeees Very Severe Severe 4) —____ Currently, how severe is your social anxiery? 4(0) _____ How severe do you expect your social anxiety to be immediately following completion of this treatment program? 4(0 —_____ How severe do you expect your social anxiety to be one year after completing this treatment program? Explanation for Your Ratings: Worksheet 3.1 Brainstorming for Your Fear and Avoidance Hierarchy a! Worksheet 3.2 Fear and Avoidance Hierarchy 9 0 15 0 2 % 35 40 45 50 55 60 65 70 75 8 85 9 95 100 peace ceeeeceeae ‘sUDS Avoidance ‘#1 most difficult situation is +2 most difficule situation is #5 most difficule situation is #4 most di ‘#5 most difficult situation is | #6 most difficult situation is | #7 mosedifficuls situation is #9 most difficult situation is #10 most difficult sieuation is #11 most difficult situation is #12 most difficult situation is Worksheet 4.1 Where Did My Social Anxiety Come From? ‘Genetics: List the people in your extended biological family who have difficulty with any type of anxiery, including social anxiety, Include people who are “shy” or “quiet.” Family Environment: What did you learn ffom your parent(s) or primary caregiver about how to handle new social or performance situations? How much did your parents/caregivers encourage you to do things even if they made you nervous? What did that teach you? Did your family strongly emphasize being concerned about other’ opinions (eg, did you often hear “Don't do ‘hat—what will the neighbors think if they see you?")? Ifso, what did you learn from this? Did yous parents/caregivers socialize a lot or talk in front of groups such as for work or community/religious groups? ‘What did you learn from this? Did you have a parent/caregiver who mistreated you emotionally, physically, or sexually? Did you have a par- cau/caregiver who did not help you get basic needs met (physical care, emotional support)? If so, how did this affect how you view yourself and other people? Important Experiences: Describe any negative or even traumatic social experiences that you think might be impor ‘ant in the development of your social anxiery. How did these experiences affect how you view yourself and other people? Worksheet 4.1 continued Summing It Up: Looking over the information above, draw in how important you think genetics, family environment, and important experiences have been for you. Worksheet 5.1 Leat 1g About Your Reactions 1. As I walked over to talk to this person I would think... "HelSbel think...” Tm going to 2. AsT consider talking with this person, I would feel the following physical symptoms: 3. Ifsomeone were observing me they would see: 4 If Lwere thinking these thoughts and acting this way, I would fee: (Guiley ashamed, embarrased, angry, frustrated...) Worksheet 5.2 Monitoring Your Automatic Thoughts 1. SITUATION (Briefly describe the anxiety-provoking situation.) T 2. AUTOMATIC THOUGHTS (Lise che ATs you have about this situation | 4. THINKING ERRORS and rate how strongly you believe each to be true on @ 0-100 scale.) | (Place the code for the | thinking error after the 0-100 | ting) ANT: All-o:-Nothing Thinking FIC: Fortune Telling oF ‘Catastrophising DP: Disqualifying the Positive LER: Emotional Ressoning L: Labeling MR: Mind Reading $5: Should Statements ‘UUT: Unproductive 8 ‘Unhelpful Thoughts 3. EMOTIONS YOU FEEL AS YOU THINK THESE THOUGHTS (check all chat apply) Canxious/nervous CO frustrated Ciiertared Di ashamed Dangry Osad embarrassed C hatefal Dother 101 Worksheet 6.1 Practice Using Anxious Self/Coping Self Dialogue Anxious Self (AT): Coping Self Anxious Self: Coping Self: Anxious Self: Coping Sel Anxious Self Coping Self Anxious Self Coping Self Anxious Selft Coping Self: 113 Worksheet 6.2 Cog! ive Restructuring Practice 1. SITUATION 2, AUTOMATIC THOUGHTS (List che ATS you have 4. THINKING ERRORS about this situation and rate how strongly you believe each (Place the code for the Thinking to be true on a 0-100 scale.) Error after the 0-100 rating) ANT: All-or-Nothing Thinking FIC: Fortune Telling or Catastrophizing DP: Disqualifying the Positive ER: Emotional Reasoning L: Labeling MR: Mind Reading SS: Should Statements UUT: Unproductive & Unhelpful Thoughts 3. EMOTIONS YOU FEEL AS YOU THINK THESE THOUGHTS (check all that apply) Densious/nervous frustrated Clirrtated, ashamed Diangry Ded Clembarrased hateful Dother 5. Use Disputing Questions to Challenge ATs in Anxious Self/Coping Self Dialogue Anxious Self (AT) Coping Selé Anxious Self Coping Selé Anxious Self continued 12 Worksheet 6.2 Cognitive Restructuring Practice continued Coping Self Anxious Self Coping Self Anxious Self 6. List the Key Points That You Discovered in the Anxious Self/Coping Self Dialogue 7.Summarize the key points into a rational response. Rate the degree of your belief in the rational response on a 0-100 scale and record your rating at the end of the rational response. 122 Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) Worksheet DATE NAME | PREPARATION BEFORE THE EXPOSURE 1, SITUATION (Briefly describe the anxiety-provoking situation.) 2, AUTOMATIC THOUGHTS (Lise the ATS you have about chs situation | 3, THINKING ERRORS and rate how strongly you believe each to be true on a 0-100 scale.) (Place the code For the Thinking Error after che 0-100 rating) ANT: All-or- Nothing Thinking FTC: Fortune Telling or ‘Carastrophizing DP: Disqualifying the Positive ER: Emotional Reasoning L: Labeling MR: Mind Reading SS: Should Statements UUT: Unproductive & ‘Unhelpful Thoughts EMOTIONS YOU FEEL AS YOU THINK THESE THOUGHTS (circle all that apply) anxious/nervous, angry, frustrated, sad, irritated, embarrased, shamed, hateful, other: 4, CHALLENGES (Use the Disputing Questions below or others you prefer. Challenge the most important AT() you listed above, Be sure to answer the question raised by the Disputing Question.) DISPUTING QUESTIONS: Do I know for certain that? Am 1 100% sure that _? What evidence do 1 have that —? What is the worst that could happen? How bad is that? Do I have a crystal ball Is there another «explanation for _? Does — have to lead to or equal —? Is there another point of view? What does —mean? Does — really mean that Lam a(n)? 5. RATIONAL RESPONSE(S) (Identify the key points in the challenges chen summarize them into a rational statement to use ro combat each AT, Rate the degree of your belief in the rational response(s) on a 0-100 scale) Key Points: | Rational Response(s): 6. ACHIEVABLE BEHAVIORAL GOAL(S) (Something that is doable and can be seen by others) ‘ontinwed 145 Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) Worksheet continued DEBRIEFING AFTER THE EXPOSURE 7. Did you achieve your goal? (Watch out for Disqualifying the Posiive! Give yourself credit.) Check one: Yes No. Ifyou did not meet your goal, describe what prevented you from doing so in the space below. 8. Which AT was most distressing or seemed most important as you prepared for the exposure? Write itin the space below. ‘What evidence do you have from your exposure experience that this AT was true? How valid is this evidence? ‘What evidence do you have from your exposure experience that this AT was in error? How valid is tis evidence? Re-rate the degree of belief that you have in the AT on dhe 0-100 seal. Has your belief in the AT decreased? (check one) Yes_____.No. 9. What was your Rational Response? | ‘Current belief Did you use it vo combat these ATH? (check one) Yes____ No. ‘What evidence do you have from your exposure experience that your rational response may be true? White ie in the space below, Re-tate the degree of belief thar you have in your Rational Response on the 0-100 scale, Has your belie in the Rational Response increased? (check one) Yex____No. Current belief ‘Was there any aspect of the Rational Response(s) that missed the mark? Do you need to revise it? Do so in the space below. 10, WHAT DID YOU LEARN? (Summarize 1-2 main points you learned from this exposure that you can use in che future.) Congratulate yourself for working hard to help yourself. Well done. 146 Worksheet 12.1 Peeling Your Onion—Discovering and Challenging Your Core Beliefs 1, Look overall of your completed BYOCT Worksheets and write down the ATS that seem to occur the most frequently, 2, Look overall of your complete BYOCT Worksheets and write down any ATs that seem especially powerful. These could be ones that seem the most important in general or seem especially important to how you think about yourself Also, be sure to write down any ATs that make you fel a strong emotion when you think about them. 3. Looking over what you wrote in Step 1 and Step 2, write down any themes chat seem to occur in your frequent [ATssand your powerful ATS. 4. Pick the one theme in Step 3 that seems the most important to how you think about yourself and yout life. Write icher. ‘Now itis time to peel the onion and see what ATs and core beliefs might be under that theme. Each ofthe following sections contains three questions. Ask yourself the question that best fits and write the answer in the space provided, Keep repeating this procedure until you can no longer answer the question 5. Looking at the theme in Step 4, ask yourself one or more ofthe following questions. (Pick the question(s) that ‘makes the most sense as not all questions fit for each thought.) Write down your answer to the question(s) in the space provided. Why is this important? What does it mean if this is rue? What would be bad about that? List the emotion(s) you feel when you think about your answer 6. Repeat Step 5 for the answer you wrote in the previous section, Why is this important? Wha does it mean if hiss rue? What would be bad about that? continued 27 Worksheet 12.1 Peeling Your 01 Beliefs continued n—Discovering and Challenging Your Core Lise the emotion(s) you feel when you chink about your answer 6b, Repeat Step 5 for the answer you wrote in the last box. Why is his importans? What docs it mean ifthis struc? What would be bad about that? Lise the emorion() you feel when you think about your answer 7. Keep peeling your onion by asking yourself the questions and considering your emotions. It should feel as if you are getting to beliefs that are more and more personal and private. If you get stuck, stop and let yourself feel the emotions and more thoughts will ikely come to your mind. Ifyou hit a dead end, go back toa previous step and work with a different answer to the question(s). Use another sheet of paper to record your responses if necessary. ‘8. When you think you have arrived at che core of your onion, your core belief, write it below. Signs that this is your core belief include: (4) You feel strong emorions when you consider this belief; (b) The belief seems very personal, important and/or rue; (c) The belief fees like something that you have thought for a ong time. g, Treat your core belief like an AT and record it on one of the BYOCT Worksheets. Use the thinking errors and disputing questions to challenge your core belief. Develop a rational response and write it here. 1. List several therapeutic exposures that would be relevant to testing out whether your core belief is accurate ot helpful Worksheet 13.1 My Accomplishments During Treatment for Social Anxiety 1, New skills I have learned: 2. Changes I have made in my life: 3. Ways in which I am more self-confident: 4. Things I have done that I never did before or had not done fora long time: Worksheet 13.2 Goal for the First Month After Treatment Ends By —__ (date 1 month after treatment ends), I want to accomplish the following

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