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Social Anxiety~20 min

Video Feedback Worksheet

Compare your internal self-image with how you actually appear on video to challenge distorted self-perception in social anxiety.

Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed

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Video feedback is a powerful technique for social anxiety. Before watching the video, write down exactly what you predict you will see (based on how you felt during the situation). Then watch the video with your therapist and record what you actually observe. The discrepancy between your prediction and reality provides direct evidence against your distorted self-image.

Live preview — type in any field to try it. Nothing is saved here.

The Situation

Before Watching: My Prediction

Based on how you felt during the situation, what do you predict you'll see on the video?

Not at all sureFairly sureAbsolutely certain
Choose a value

After Watching: What I Actually Saw

Watch the video and focus on what you can actually observe, not what you feel.

The Discrepancy

Not at allSomewhatCompletely
Choose a value
Change in prediction confidence—

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When to use the Video Feedback Worksheet

The Video Feedback Worksheet is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for social anxiety.

It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.

How it works

Most people work through it in around 20 minutes. It moves through four short steps:

  1. The Situation
  2. Before Watching: My Prediction — Based on how you felt during the situation, what do you predict you'll see on the video?
  3. After Watching: What I Actually Saw — Watch the video and focus on what you can actually observe, not what you feel.
  4. The Discrepancy

Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.

The CBT approach behind it

In common with other CBT methods, the Video Feedback Worksheet works by testing fearful predictions through real-world behavioural experiments. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.

Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.

Evidence & sources

This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:

  • Clark, D.M. & Wells, A. (1995). A cognitive model of social phobia. In R.G. Heimberg et al. (Eds.), Social Phobia: Diagnosis, Assessment, and Treatment. New York: Guilford Press.

For use alongside professional support

Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.

If you need urgent help now:

  • Emergency services: 999 — if you or someone else is in immediate danger
  • Samaritans: 116 123 — free, day or night, 365 days a year
  • SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day

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