Cognitive behavioral therapy is a popular and empirically supported form of treatment for social anxiety. It is based on the theory that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events. The benefit of this fact is that we can change the way we think to feel / act better even if the situation does not change. Our thoughts determine our experience of life.
This fact also means that by challenging our negative thoughts when they arise, we can overcome them and gain a fresh perspective about ourselves and about life. In other words, we can change our thinking to be more adaptive and accurate in order to respond to challenging situations in our lives more effectively (and thus less anxiously).
In order to do this, however, you need to know how to identify such thoughts. This worksheet will help you learn how to identify these difficult thoughts so that you can challenge them when they arise.
Cognitive behavioral therapy (CBT) is a popular and scientifically supported psychological treatment. The core idea behind CBT is that the way you think about yourself, your world, and other people affects how you feel emotionally. When your thinking patterns are negative, they can create unreasonable beliefs and expectations that lead to a cycle of worry, anxiety, or depression. For example, if you have social anxiety, you may have thoughts like “I will do something embarrassing.” Or “People will think I am boring.” Your imagination may run wild with possible catastrophes that could occur in social interactions.
These thoughts can trigger physical symptoms such as shortness of breath and an increased heart rate that contribute to an experience of social anxiety. Below is a list of cognitive distortions (negative ways of thinking) to help increase your awareness of irrational thoughts that may be contributing to your anxiety. Read each statement and see which ones apply to you as you go about your day.
There are many ways to begin learning how to challenge distorted thinking patterns associated with social anxiety. One approach is to keep a record of situations in which you experience anxious feelings.
Whether you suffer from social anxiety or another form of anxiety, it’s important to understand the effects of your thoughts on your behavior. Cognitive behavioral therapy worksheets for social anxiety can help you uncover the thoughts that lead to your behavior and identify ways to change them. These exercises are often used in conjunction with medication, but they can also be used on their own.
These CBT worksheets can help you to identify the reasons why you feel nervous in certain situations. Once you know what these are, you can work towards changing them. For example, if you’re embarrassed about talking to people because you feel like everyone is looking at you, then identifying this trigger will help you develop strategies to deal with it.
One way of coping with social anxiety involves confronting your fears head-on. This might mean going into a crowded place without feeling scared or anxious, or even meeting new people without being intimidated by them. You can also use CBT worksheets for social anxiety to practice mindfulness meditation techniques such as deep breathing exercises and visualization techniques which will help reduce feelings of stress and anxiety over time.
If you suffer from social anxiety, you know that it can be debilitating. You want to attend events, meet new people, and make connections in your community, but social situations can be incredibly difficult for you. You find yourself worrying about what others might think of you, or if you’ll say something stupid. You might avoid social events altogether because of the anxiety they cause you.
Fortunately, there are things you can do to reduce your social anxiety. Cognitive Behavioral Therapy (CBT) is an evidence-based practice that helps people manage their anxiety. The good news is that CBT worksheets are available online at no cost—and they’ve been used by many people with great success.
We’ve put together a list of some of our favorite cognitive behavioral therapy worksheets for social anxiety that can help you better understand how your thoughts and emotions affect each other. And once you’re able to identify these patterns, then it’s easier to change them.