This module is part of the

OVERCOMING SOCIAL ANXIETY

AND SHYNESS
SELF-HELP PROGRAMME

A 3-part programme based on

Cognitive Behavioural Techniques

Gillian Butler

Copyright © Gillian Butler 2007

This file belongs to the first purchaser only. Please do not reproduce, duplicate,
copy, sell, resell, share or otherwise distribute this file, whether it was downloaded
free of charge or the result of a purchase; purchased downloads are available to the
first purchaser only, and title to the downloaded material remains with the pub-
lisher and author.

ROBINSON
London
Extra Charts and Worksheets
 94
Thought record for challenging beliefs
Situation Upsetting thoughts Possible alternatives Change in feelings Action plan
(be specific) (keep the different (there may be more (–10 to +10) (what would you like
thoughts separate) than one) to do differently)
 Thought record for challenging beliefs
Situation Upsetting thoughts Possible alternatives Change in feelings Action plan
(be specific) (keep the different (there may be more (–10 to +10) (what would you like
thoughts separate) than one) to do differently)
95
 96
Thought record for challenging beliefs
Situation Upsetting thoughts Possible alternatives Change in feelings Action plan
(be specific) (keep the different (there may be more (–10 to +10) (what would you like
thoughts separate) than one) to do differently)
 Thought record for challenging beliefs
Situation Upsetting thoughts Possible alternatives Change in feelings Action plan
(be specific) (keep the different (there may be more (–10 to +10) (what would you like
thoughts separate) than one) to do differently)
97
98

Counter-belief worksheet
Step 1. Belief:

Step 2. How much do you believe this (0–100 per cent)?

THE FORWARD SEARCH PLAN

Before the event
Step 3. Think of a future situation that will be difficult for you

Step 4. Your expectation or prediction (this should fit with your belief)

Step 5. Search plan: What should you be looking out for?

After the event

Step 6. Outcome: What actually happened?

Step 7. What conclusions can you draw from that?

Step 8. Rethinking your original belief

How much do you believe it now (0–100 per cent)?

How would you like to change your belief, now?

 99

Counter-belief worksheet
Step 1. Belief:

Step 2. How much do you believe this (0–100 per cent)?

THE FORWARD SEARCH PLAN

Before the event
Step 3. Think of a future situation that will be difficult for you

Step 4. Your expectation or prediction (this should fit with your belief)

Step 5. Search plan: What should you be looking out for?

After the event

Step 6. Outcome: What actually happened?

Step 7. What conclusions can you draw from that?

Step 8. Rethinking your original belief

How much do you believe it now (0–100 per cent)?

How would you like to change your belief, now?

100

Counter-belief worksheet
Step 1. Belief:

Step 2. How much do you believe this (0–100 per cent)?

THE FORWARD SEARCH PLAN

Before the event
Step 3. Think of a future situation that will be difficult for you

Step 4. Your expectation or prediction (this should fit with your belief)

Step 5. Search plan: What should you be looking out for?

After the event

Step 6. Outcome: What actually happened?

Step 7. What conclusions can you draw from that?

Step 8. Rethinking your original belief

How much do you believe it now (0–100 per cent)?

How would you like to change your belief, now?

 101

Counter-belief worksheet
Step 1. Belief:

Step 2. How much do you believe this (0–100 per cent)?

THE FORWARD SEARCH PLAN

Before the event
Step 3. Think of a future situation that will be difficult for you

Step 4. Your expectation or prediction (this should fit with your belief)

Step 5. Search plan: What should you be looking out for?

After the event

Step 6. Outcome: What actually happened?

Step 7. What conclusions can you draw from that?

Step 8. Rethinking your original belief

How much do you believe it now (0–100 per cent)?

How would you like to change your belief, now?

102

Building more positive beliefs

New belief 1:

Information that fits with this new belief:

Draft new belief 2:

Information that fits with this belief:

 103

Building more positive beliefs

New belief 1:

Information that fits with this new belief:

Draft new belief 2:

Information that fits with this belief:

104

Building more positive beliefs

New belief 1:

Information that fits with this new belief:

Draft new belief 2:

Information that fits with this belief:

 105

Building more positive beliefs

New belief 1:

Information that fits with this new belief:

Draft new belief 2:

Information that fits with this belief:

106

Challenging your assumptions

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:
 107

Challenging your assumptions

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:
108

Challenging your assumptions

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:
 109

Challenging your assumptions

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation:

Assumption:

Old behaviour:

New behaviour:

Evaluation: