Your Result: Moderate Anxiety
Thank you for taking the quiz. Please know that while this quiz may (or may not) help you assess your own anxiety, it is not a diagnostic tool. Please see below for a full disclaimer.
Your score suggests that your anxiety is probably having a moderate effect on your life. You may be experiencing some physical symptoms of your anxiety. You may also be dealing with some difficult thoughts and emotions. You may find that your anxiety disrupts relationships, causes trouble at work or school, and may be making it tougher than you’d like to get through your day.
Please know, you’re not alone, and you don’t have to do this alone. We can do this together. And we have some great resources to help you start feeling better right now.
Your first step is to learn more about anxiety to frame it for you.
STEP 1: Frame Your Anxiety
Your first step is to learn a little more about your anxiety to frame it for you.
LISTEN: “What is Anxiety, Really?”
If you're not sure where to start, listen to Episode #2 of my podcast, Anxiety Connection.
Episode 2: “What is Anxiety, Really?”
READ: Calm & Sense
To understand how fear works in the brain read:
Chapter 1 “The Anxious Brain” pp. 3-9
More info about the book here: Calm & Sense. See below for why it's worth it to get a copy.
Here are 4 reliable online sources which offer a wealth of information.
Psychology Today https://www.psychologytoday.com/us/basics/anxiety
American Psychological Association https://www.apa.org/topics/anxiety
National Institute of Mental Health: https://www.nimh.nih.gov/health
Anxiety & Depression Association of America: https://adaa.org/understanding-anxiety
READ: Feel the Fear And Do It Anyway
I highly recommend the book “Feel the Fear And Do It Anyway,” by Susan Jeffers. For me it was a real game-changer.
Find the book here on Amazon: https://amzn.to/3zjVPVu
STEP 2: Address Physical Symptoms
For physical symptoms of anxiety, let’s connect body, mind, and breath:
LISTEN: “Anxiety: What’s Your Body Got to Do With It?”
Is your body often tense? Do you have physical symptoms of anxiety? Listen to Episode #13 of my podcast, Anxiety Connection.
Episode 13: “Anxiety: What’s Your Body Got to Do With It?”
LISTEN: “Just Breathe: Controlling Anxiety From the Inside Out.”
Working with the mechanics of how we breathe, let's explore ways to use that breath to relax our bodies and quiet our minds. Listen to Episode #12 of my podcast, Anxiety Connection.
Episode 12: “Just Breathe: Controlling Anxiety From the Inside Out.”
READ: “How to Listen to Your Body and Give it What it Needs”
How to Listen to Your Body and Give It What It Needs by Wendy Leeds
READ: What are the physical symptoms of anxiety?
Here is a great article for understanding and dealing with physical symptoms of anxiety
What are the physical symptoms of anxiety? by Bethany Juby, PsyD
WATCH: Video of a Qigong exercise to ease anxiety
View on YouTube (if the player below doesn't load): https://youtu.be/ICMs7aePgwM
READ: Calm & Sense
To connect your body and your mind, read:
Chapter 26 “Just Breathe” pp. 139-145
Chapter 39 “Yoga” pp. 215-223
Chapter 42 “EFT” pp. 244-250
More info about the book here: Calm & Sense
While your anxiety may be moderate, it’s good to have tools at the ready for when you experience an episode or attack. Calm & Sense is designed to be a “handbook” of strategies that you can rely on to help you manage each episode of anxiety.
Get my book Calm & Sense here, it’s a $5 ebook and will help immensely.
Not only does it offer protection for episodes of anxiety and panic, but it’s full of strategies you can use in a more preventative, day-to-day fashion. From simple techniques to easy lifestyle changes, these strategies rely on sound psychological approaches – and you are sure to find a set of go-to methods that work for YOU!
STEP 3: Address Episodes of Panic
Even if they are infrequent, let’s give you a way to handle panic attacks.
WATCH: B.E.A.R Technique
Watch the video on the B.E.A.R. technique here.
Watch the video on the B.E.A.R. technique here. You can view on YouTube here: https://youtu.be/rod_TbI0b8g (if the player above doesn't load).
WATCH: Panic Video 5 - Ease a sudden sense of panic or fear
Watch this video to feel better instantly.
You can view it on my site here: https://wendyleeds.com/panic-5 (if the player above doesn't load).
READ: Anxiety/Panic Resources
WebMD offers a great list of resources that can help you deal with panic.
Anxiety/Panic Resources reviewed by Smitha Bhandari, MD
DOWNLOAD: Four Panic-Proofing Techniques
Download 4 of my favorite stress fighting tools to help you fend off a panic attack or elevated anxiety. Print and pin it up – or put it on the fridge.
STEP 4: Gain Control
To gain control over negative thoughts and emotions, the next step is to dig deeper to find the source of your anxiety. Here are some things you can do if you’re caught up in a loop of negative thinking
LISTEN: “Change Your Self-Talk, Change Your Life”
Changing the way you talk to yourself can change how you experience life. Listen to Episode #9 of my podcast, Anxiety Connection.
Episode 9: “Change Your Self-Talk, Change Your Life”
LISTEN: “The Wand of Forgiveness”
Changing just a single thought about forgiveness can help you move beyond the pain of the past and into a more peaceful future. Listen to Episode #7 of my podcast, Anxiety Connection.
Episode 7: “The Wand of Forgiveness”
READ: Calm & Sense
To understand how your thoughts make you anxious, read:
Chapter 12 “What I Think is Making Me Anxious” pp. 62-68
To understand how your thinking makes you anxious, read:
Chapter 13 “How I Think Is Making Me Anxious, Too” pp. 69-73
To begin to change how and what you think, read:
Chapter 14 “Reframing” pp. 74-79
More info about the book here: Calm & Sense
STEP 5: Create New Habits
Let’s make new habits, and make them stick. To minimize disruptions to your daily life:
LISTEN: “Get Off the Perfection Hamster Wheel”
The struggle to be perfect is real. It leaves us anxious, frustrated, and exhausted, and it stops us from finishing what we start. Listen to Episode #14 of my podcast, Anxiety Connection.
Episode 14: “Get Off the Perfection Hamster Wheel”
LISTEN: “7 Steps to Living a Courageous Life”
Tips on finding the inspiration and courage to move past your fears. Listen to Episode #23 of my podcast, Anxiety Connection.
Episode 23: “7 Steps to Living a Courageous Life”
READ: Six Simple Habits that Defeat Anxiety
A great article on 6 habits that defeat anxiety;
Six Simple Habits that Defeat Anxiety by Deanne Repich, Director of the National Institute of Anxiety and Stress
STEP 6: Invest in Long-Term Success
Enroll in my new mini-course:
It's a step by step, "hands on" set of instructions for understanding what's causing your anxiety and how to get started on the journey to deal with it.
No more wishing and hoping for things to improve. It's about getting to work and creating the life we really want. It includes 10 audio modules plus downloads and other resources.
STEP 7: Seek Professional Help (if needed)
if you’re suffering or feeling overwhelmed by your fears, please reach out to a qualified, licensed mental health care professional. According to a study by David Sack, MD, published in the Journal of Consulting and Clinical Psychology, “88 percent of therapy goers reported improvements after just one session.” Please, no more suffering!
If you’re not sure where to start, please talk to your health care provider.
Also, here are three reputable websites that you can use to connect with a therapist in your area:
American Psychological Association: https://locator.apa.org
Psychology Today: https://psychologytoday.com/us/therapists
Anxiety and Depression Association of America: https://members.adaa.org/page/FATMain
Please know this quiz is for entertainment purposes only. It’s not meant as a diagnostic tool.
Do not use the information provided on this website (or any website, for that matter) for diagnosing or treating a mental health problem.
Also, never disregard professional medical advice or delay in seeking professional advice because of something you have read on this (or any) website.
Mental health is a serious issue, so if you are concerned at all about your mental or emotional health, contact your physician or health care provider promptly.
If you are having thoughts of harming yourself, please go here: https://suicidepreventionlifeline.org