Changing Your Anxious Thoughts and Expectations
133Instructions for Completing the Social Anxiety  
Thought Record
Column 1: Date and Time
Record the date and time. 
Column 2: Situation
Describe the situation or trigger for your fear. Typical examples might include the 
following:
UÊGave a presentation
UÊWent to a meeting
UÊPerson was watching me on the subway
UÊAte lunch with a coworker
UÊI was blushing
UÊMy hands shook in front of my boss
UÊWent to a party
UÊHad to do an oral book-report for class
UÊWas introduced to my sister’s new boyfriend
UÊWent on a blind date
Column 3: Anxiety-Provoking Thoughts and Predictions
In the third column, list any anxious thoughts that occur in response to the situa -
tion and triggers reported in column 2. Usually these thoughts will be predictions of 
danger, embarrassment, and so on. Often these thoughts will be automatic or almost 
unconscious. It will take practice to identify them. Try to come up with very speciﬁc 
thoughts. A thought such as, “Something bad will happen” is too vague. Typical  examples 
of  speciﬁc anxious thoughts include the following:
UÊPeople will notice my blushing and think I am strange
UÊPeople will notice that I am nervous
UÊI will make a fool of myself
UÊPeople will think I am stupid
UÊPeople will see me for the idiot I really am