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Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) Worksheet DATE NAME PREPARATION BEFORE THE EXPOSURE 1. SITUATION (Briefly describe the anxiety-provoking situation.) 2. AUTOMATIC THOUGHTS (List the ATs you have about this situation and rate how strongly you believe each to be true on a 0–100 scale.) EMOTIONS YOU FEEL AS YOU THINK THESE THOUGHTS (select all that apply) anxious/nervous, angry, frustrated, sad, irritated, embarrassed, hamed, hateful, other: 3. THINKING ERRORS (Place the code for the Thinking Error after the 0–100 rating) ANT: All-or-Nothing Thinking FTC: Fortune Telling or Catastrophizing DP: Disqualifying the Positive ER: Emotional Reasoning L: Labeling MR: Mind Reading SS: Should Statements UUT: Unproductive & Unhelpful Thoughts 4. CHALLENGES (Use the Disputing Questions below or others you prefer. Challenge the most important AT(s) you listed above. Be sure to answer the question raised by the Disputing Question.) DISPUTING QUESTIONS: Do I know for certain that ? Am I 100% sure that ? What evidence do I have that ? What is the worst that could happen? How bad is that? Do I have a crystal ball? Is there another explanation for ? Does have to lead to or equal ? Is there another point of view? What does mean? Does really mean that I am a(n) ? 5. RATIONAL RESPONSE(S) (Identify the key points in the challenges then summarize them into a rational statement to use to combat each AT. Rate the degree of your belief in the rational response(s) on a 0–100 scale) Key Points: Rational Response(s): 6. ACHIEVABLE BEHAVIORAL GOAL(S) (Something that is doable and can be seen by others) Debra A. Hope, Richard G. Heimberg, Cynthia L. Turk Managing Social Anxiety: Getting into the Pool: The First Exposure Session. Copyright © 2010 by Oxford University Press Oxford Clinical Psychology | Oxford University Press

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Page 1: Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT ...psych/9780195336696...Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) ... Worksheet 7.1 Be Your Own Cognitive Therapist

Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) Worksheet

DATE NAME

PREPARATION BEFORE THE EXPOSURE

1. SITUATION (Briefly describe the anxiety-provoking situation.)

2. AUTOMATIC THOUGHTS (List the ATs you have about this situationand rate how strongly you believe each to be true on a 0–100 scale.)

EMOTIONS YOU FEEL AS YOU THINK THESE THOUGHTS (select all that apply) anxious/nervous, angry, frustrated, sad, irritated, embarrassed, hamed, hateful, other:

3. THINKING ERRORS(Place the code for theThinking Error after the0–100 rating)ANT: All-or-NothingThinkingFTC: Fortune Telling orCatastrophizingDP: Disqualifying the PositiveER: Emotional ReasoningL: LabelingMR: Mind ReadingSS: Should StatementsUUT: Unproductive &Unhelpful Thoughts

4. CHALLENGES (Use the Disputing Questions below or others you prefer. Challenge the most importantAT(s) you listed above. Be sure to answer the question raised by the Disputing Question.)

DISPUTING QUESTIONS: Do I know for certain that ? Am I 100% sure that ? What evidence do Ihave that ? What is the worst that could happen? How bad is that? Do I have a crystal ball? Is there anotherexplanation for ? Does have to lead to or equal ? Is there another point of view? What does mean?Does really mean that I am a(n) ?

5. RATIONAL RESPONSE(S) (Identify the key points in the challenges then summarize them into a rationalstatement to use to combat each AT. Rate the degree of your belief in the rational response(s) on a 0–100 scale)Key Points:

Rational Response(s):

6. ACHIEVABLE BEHAVIORAL GOAL(S) (Something that is doable and can be seen by others)

Debra A. Hope, Richard G. Heimberg, Cynthia L. TurkManaging Social Anxiety: Getting into the Pool: The First Exposure Session. Copyright © 2010 by Oxford University Press

Oxford Clinical Psychology | Oxford University Press

Page 2: Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT ...psych/9780195336696...Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) ... Worksheet 7.1 Be Your Own Cognitive Therapist

Worksheet 7.1 Be Your Own Cognitive Therapist (BYOCT) Worksheet continued

DEBRIEFING AFTER THE EXPOSURE

7. Did you achieve your goal? (Watch out for Disqualifying the Positive! Give yourself credit.) Check one:Yes No

If you did not meet your goal, describe what prevented you from doing so in the space below.

8. Which AT was most distressing or seemed most important as you prepared for the exposure? Write it inthe space below.

What evidence do you have from your exposure experience that this AT was true? How valid is this evidence?

What evidence do you have from your exposure experience that this AT was in error? How valid is this evidence?

Re-rate the degree of belief that you have in the AT on the 0–100 scale.

Has your belief in the AT decreased? (check one) Yes No Current belief

9. What was your Rational Response?

Did you use it to combat these ATs? (check one) Yes No

What evidence do you have from your exposure experience that your rational response may be true? Write it inthe space below.

Re-rate the degree of belief that you have in your Rational Response on the 0–100 scale.

Has your belief in the Rational Response increased? (check one)Yes No Current belief

Was there any aspect of the Rational Response(s) that missed the mark? Do you need to revise it? Do so in thespace below.

10. WHAT DID YOU LEARN? (Summarize 1–2 main points you learned from this exposure that you can usein the future.)

Congratulate yourself for working hard to help yourself. Well done.

Debra A. Hope, Richard G. Heimberg, Cynthia L. TurkManaging Social Anxiety: Getting into the Pool: The First Exposure Session. Copyright © 2010 by Oxford University Press

Oxford Clinical Psychology | Oxford University Press