The Shyness & Social Anxiety Workbook
140
Social Anxiety Thought Record—Completed Sample
Date and 
TimeSituationAnxiety-Provoking 
Thoughts and 
PredictionsAnxiety 
Before
(0–100)Alternative Thoughts 
and PredictionsEvidence and Realistic 
ConclusionsAnxiety 
After
(0–100)
April 3,  
2 PMMeeting at work I will say something stupid; 
people will think I’m an idiot.90 I will say something intel -
ligent. I will say something 
that is neither stupid nor 
intelligent. Some people will 
think I’m smart; some people 
may think I am of average 
intelligence. Whatever I 
say won’t change what my 
coworkers already think about 
my intelligence.  My boss asked me to speak at the meeting, 
so she must think I have something worth -
while to say. Everyone says stupid things 
from time to time, and there is no reason to 
think that I shouldn’t also say dumb things 
sometimes. Nothing terrible will happen if I 
say something stupid. Everyone in the room 
already knows me. Even if someone thinks I 
am stupid, it won’t be the end of the world.50
April 5,  
7 PMEating dinner with 
a friend; my hands 
are shakingMy shaking hands will be 
noticeable. My friend will 
think that I am nervous and 
will see that as a weakness.70 Maybe my friend won’t 
notice my hands shaking. 
Even if he notices, he may 
not think it is due to anxiety. 
Even if he thinks it is due to 
anxiety, he may not see it as 
a weakness.