CBT · Anxiety
Social Anxiety Worksheet
Before, during, and after — break the post-mortem loop
Social anxiety lives in prediction (before), self-monitoring (during), and post-mortem (after). Catch it in each phase.
Before
The situation I'm dreading
What I'm predicting will happen
Predicted anxiety (0–10)
nonemost
1
2
3
4
5
6
7
8
9
10
During
Safety behaviors I notice (rehearsing, avoiding eye contact, drinking)
One I'll drop this time
What I'll put my attention on instead (the other person, the topic)
After
Actual anxiety (0–10)
nonemost
1
2
3
4
5
6
7
8
9
10
What actually happened vs. what I predicted
Evidence against the post-mortem story