aidemia--modules-cbt_worksheet_request	Create a Cognitive Behavioral Therapy worksheet for a patient dealing with mentioned issue(s) and aiming for behavioral changes. Take into account the details listed further.
Full name	Dwana M
Age	25-34
Patient condition details	40 years of age/ mental health therapist for children/ social anxiety but wants to be an influencer for mental health and begin a podcast. Single and had a bad breakup last year but would like to begin dating but doesn’t know how. Would like to improve self care, fitness and financial stability.
Patient condition	Not specific
Relevant challenges	Nothing in particular
Therapy experience	Unknown
Medication	None
Needed behavioural change	No particular
How many pages	3
Emergency contact
Any other preferences

Cognitive Behavioral Therapy Worksheet for Dwana M.

Patient Information

• Name: Dwana M.
• Age: 25-34
• Occupation: Mental Health Therapist for Children
• Current Mental Health Concerns: Social anxiety, desire to become a mental health influencer, and start a podcast.

Introduction

This worksheet is designed to guide you through the Cognitive Behavioral Therapy (CBT) process. By identifying thoughts, feelings, and behaviors, you can create actionable steps towards your goals. Use this as a tool to navigate your social anxiety, improve your self-care, foster financial stability, and approach dating.

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Part 1: Identifying Thoughts and Feelings

Step 1: Record Current Thought Patterns

Situation	Automatic Thoughts	Feelings	Rating (1-10)
Thinking about starting a podcast	“I’m not good enough to influence others.”	Anxiety (8)	8
Considering dating again after breakup	“What if I get hurt again?”	Sadness (7)	7
Looking at fitness goals	“I always fail at sticking to my fitness plans.”	Frustration (6)	6
Evaluating financial situation	“I’m not saving enough for my future.”	Stress (7)	7

Step 2: Challenge Negative Thoughts

Review the automatic thoughts above and challenge each one. Ask yourself the following questions:

1. What evidence do I have that supports this thought?
2. What evidence do I have that contradicts this thought?
3. Am I jumping to conclusions? What’s an alternative viewpoint?
4. How would a friend respond if I shared this thought with them?

Example Challenge

• Automatic Thought: “I’m not good enough to influence others.”
• Counter Evidence: I am a qualified mental health therapist. I have helped countless children and can share valuable insights.
• Alternative Viewpoint: Many influencers started small and grew over time. Everyone has a unique voice that can inspire others.

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Part 2: Behavioral Changes

Step 3: Setting SMART Goals

Based on your insights, create SMART (Specific, Measurable, Achievable, Relevant, Time-Bound) goals that promote behavioral change.

1. Fitness Goal

   • Specific: Attend a fitness class three times a week.
   • Measurable: Track attendance weekly in a journal.
   • Achievable: Start with a beginner class to build confidence.
   • Relevant: Improves physical health and self-esteem.
   • Time-Bound: Achieve this for one month and reassess.

2. Financial Stability Goal

   • Specific: Save $100 each month.
   • Measurable: Monitor savings account balance monthly.
   • Achievable: Create a budgeting plan to identify areas to cut back.
   • Relevant: Builds security for future goals.
   • Time-Bound: Review progress after three months.

3. Dating Goal

   • Specific: Go on one date per month.
   • Measurable: Keep a log of dates and experiences.
   • Achievable: Use dating apps to meet new people.
   • Relevant: Expands social connections and potential relationships.
   • Time-Bound: Evaluate feelings towards dating every three months.

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Part 3: Self-Care Strategies

Step 4: Develop a Self-Care Plan

Establish a self-care routine that nurtures your mental and physical well-being.

• Daily Rituals:

  • Morning meditation (10 minutes).
  • Journaling three positive things about myself every night.
  • Reading a chapter of a self-improvement book each week.

• Weekly Activities:

  • Join a social group or community service to decrease isolation.
  • Engage in a hobby (e.g., painting, gardening) that brings joy.
  • Schedule a day for relaxation (e.g., spa day or nature hike).

• Monthly Goals:

  • Take a workshop or class (e.g., cooking, dance, public speaking).
  • Check in with friends and family to maintain social connections.

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Conclusion

This worksheet is a starting point for addressing your social anxiety, enhancing self-care, and achieving your personal and professional goals. It’s important to regularly reflect on your progress and modify your strategies as needed. Remember, change takes time, and it’s okay to seek support from friends, loved ones, or a therapist along the way. Please revisit this worksheet weekly, and celebrate your accomplishments, no matter how small.

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Additional Resources

• Self-Help Books: "The Gifts of Imperfection" by Brené Brown, "Feeling Good: The New Mood Therapy" by David D. Burns.
• Apps: Headspace for meditation, MyFitnessPal for tracking fitness and meals, budgeting apps like Mint or YNAB.

Next Steps

• Schedule a follow-up session to discuss progress and any challenges.
• Continue using this worksheet to track thoughts, feelings, and behaviors effectively.

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Reminder

Be kind to yourself throughout this journey. You are capable of driving change in your life and inspiring others along the way.