SOCIAL ANXIETY THOUGHT RECORD
Social anxiety can pull attention inwards. You may monitor your voice, face, body or words while predicting that other people are noticing and judging every sign of anxiety. You may also use safety behaviours such as rehearsing, avoiding eye contact, staying quiet, over-explaining or leaving early. These responses are understandable, but they can make it harder to discover what would happen without them.
This thought record helps you examine one social situation without blaming yourself. It includes space for the situation, emotions and body sensations, feared predictions or images, self-focused attention, safety behaviours and a balanced review of what actually happened.
The final section invites a small experiment for next time. This might involve directing attention outward, asking one question, allowing a pause, reducing one safety behaviour gently or choosing a realistic aim such as staying for five minutes rather than trying to appear completely confident.
A thought record is a common CBT exercise, and CBT specifically developed for social anxiety is recommended in UK guidance. The sheet can support reflection but it is not a diagnosis or a replacement for therapy. If social anxiety is having a substantial effect on daily life, consider speaking with a GP, therapist or NHS Talking Therapies service.
With warmth,
Maggie
Space to Breathe Therapy
This educational resource does not replace individual psychological or medical care.
