CBT Focus on 4th Column Worksheet
Instructions: Review the situation, automatic negative thoughts, and feelings described in the first three columns. Then, use the guiding questions in the fourth column to challenge these negative thoughts. Type your responses in the text boxes provided. You can submit each answer individually for feedback, or submit all your answers at once.
Situation | Automatic Negative Thoughts | Feelings | Challenges to Negative Thoughts |
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You've been invited to a party at a colleague's house. It's been a while since you've attended a social gathering, and you're feeling nervous about it. You don't think you'll know many people there. When you arrive, the house is already full of guests. You scan the room and realize you only recognize a few faces, and they're already engaged in conversations with others. You awkwardly make your way through the crowd, smiling politely at people as you pass. You notice some people glancing in your direction. A small group near the kitchen looks over at you and then continues their conversation. You try to approach a few circles of people, but find yourself struggling to think of something interesting to say. After several failed attempts at joining conversations, you retreat to a quiet corner near the punch bowl. You stay there for most of the evening, occasionally making brief small talk with people who come to get drinks, but never really connecting with anyone. When it's time to leave, you say a quick goodbye to the host and hurry out the door. On the drive home, you replay the evening in your mind and decide that social gatherings just aren't worth the discomfort. |
"Everyone is staring at me and judging how I look and act." "I look awkward and out of place. I don't fit in here." "They can all tell how uncomfortable I am. I must seem pathetic." "I can't think of anything clever or interesting to say. My mind just goes blank." "Those people looked at me and then looked away because they don't want to talk to me." "No one wants to include me in their conversation. I'm being excluded." "Everyone else seems to be having a great time. I'm the only one who can't socialize properly." "I'm just a social dud. Nobody wants to be friends with someone this boring." "I shouldn't bother going to parties anymore. It's always going to be like this." |
Emotions:
Physical sensations:
Behaviors:
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1. What evidence supports my negative thoughts?
2. What evidence contradicts my negative thoughts?
3. What type of cognitive distortion am I experiencing? (e.g., mind reading, catastrophizing, black-and-white thinking, etc.)
4. Why is this type of distortion illogical in this situation?
5. How might my negative thoughts create a self-fulfilling prophecy?
6. What would I tell a friend who was experiencing the exact same situation and thoughts?
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