Worksheet
A CBT thought record for difficult communication situations
A printable worksheet for noticing anxious predictions, considering evidence, and planning a balanced next step.
Braverly Health
2 minute read
Use the worksheet for one specific situation
Choose an interaction that is important enough to practice and small enough to describe. Write what you expected to happen, the feelings and body sensations you noticed, and what you did. Avoid using the worksheet to argue that the fear is irrational.
Next, look for evidence on both sides and write a balanced thought that feels believable. End with one communication action and a backup method. Review the record with a clinician when the situation is highly distressing or the same prediction appears repeatedly.
The goal is learning
A completed worksheet is not a test, and the result is not measured only by speech. Useful learning may include staying in the situation, noticing a prediction, using an agreed response method, trying a smaller step, or recovering more quickly afterward.
Use the record selectively. Filling it out after every interaction can increase self monitoring. One representative situation often provides enough material for treatment planning.
Putting this into practice
Complete the record first for a recent situation with moderate rather than extreme anxiety. Bring it to treatment and choose one small behavioral experiment that could gather new information.
After practice, add what actually happened and what you want to repeat or change. Keep language descriptive rather than labeling the attempt a success or failure.
Sources and further reading
Related Braverly information
Back to all resources
KEEP EXPLORING
Helpful next steps
Explore how care works or start a secure inquiry.
CONTINUE EXPLORING
