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Your Result: Severe 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 significant and negative effect on your life. You may be experiencing marked physical symptoms of anxiety, and you may be feeling overwhelmed with difficult thoughts and emotions. You may find your anxiety is causing considerable distress in your relationships, your work/school, and in your daily life.

If so, please know you’re not alone. Anxiety is the most diagnosed mental health disorder in the U.S. And, more importantly, you don’t have to suffer in silence. There's hope and there’s help.
 

Here are some great resources to help you start feeling better immediately. Let’s start with the urgent things, and then move on to things that are more about changing habits for long-term success. The important thing is to give yourself a sense of control right now – so that anxiety doesn’t get a chance to take over your life.

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STEP 1: Seek Professional Help


You don’t have to do this alone. If you’re suffering or feeling overwhelmed by your fears, one of the most powerful things you can do is to reach out to a qualified, licensed mental health professional. Getting help is not a sign of weakness. It’s a sign of strength. And working with a good therapist can help you feel better almost immediately. 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:

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IMPORTANT: If you’re thinking of harming yourself or anyone else please call for help NOW!

 

Call 911 or
Suicide prevention hotline: 1-800-273-TALK (8255)
Visit: http://www.suicidepreventionlifeline.org

 

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STEP 2: Address Episodes of Panic

 

Dealing with panic can be tough, but there are some things that can help you avoid or manage panic attacks.

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WATCH: B.E.A.R Technique

 

Watch the video on the B.E.A.R. technique here.

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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).

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WATCH: Panic Video 5 - Ease a sudden sense of panic or fear

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Watch this video to feel better instantly.

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You can view it on my site here: https://wendyleeds.com/panic-5 (if the player above doesn't load).

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READ: Anxiety/Panic Resources

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WebMD offers a great list of resources that can help you deal with panic.

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DOWNLOAD: Four Panic-Proofing Techniques

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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.

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4-TECHNIQUES-TO-PANIC-PROOF-YOUR-LIFE.pn

 

STEP 3: Build Your Defenses

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Gain a foundational understanding of anxiety so we can build our defenses against it.

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LISTEN: “What is Anxiety, Really?”

 

If you're not sure where to start, listen to Episode #2 of my podcast, Anxiety Connection.

 

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READ: Calm & Sense

 

To understand how fear works in the brain, read:

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  • Chapter 1 “The Anxious Brain” pp. 3-9

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To understand how your thoughts make you anxious, read:

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  • Chapter 12 “What I Think is Making Me Anxious” pp. 62-68

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To understand how your thinking makes you anxious, read:

 

  • Chapter 13 “How I Think Is Making Me Anxious, Too” pp. 69-73

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More info about the book here: Calm & Sense.

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Wendy-Leeds-Book-IPNE-Award-Winner.jpg

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NOTE: Here’s why it’s worth it to get a copy of Calm & Sense. It is designed to be a “handbook” of strategies that you can rely on to help you manage each episode of anxiety. A go-to resource when you need it.

Long term, it’s also built to be a roster of strategies that 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 in particular.
 

Get my book Calm & Sense here, it’s a $5 ebook and will help immensely.

 

 

STEP 4: Address Disruptions

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MORNINGS


Let’s get a good morning routine for you to level things off.

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LISTEN: “9 Ways to Take the Stress Out of Morning”

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How you start your day determines how the rest of your day goes. Listen to Episode #27 of my podcast, Anxiety Connection.

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LISTEN: Awake: Begin Your Day with a Peaceful Heart

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View on YouTube (if the player below doesn't load): https://youtu.be/H8dff20r6vs

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READ: Calm & Sense

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To create a healthy morning routine, read:

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  • Appendix “Create Your Own Anxiety-Free Day" pp. 297-306

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More info about the book here: Calm & Sense

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EVENINGS


If you’re troubled by insomnia, here are some places you can get some help.

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LISTEN: “How to Get a Good Night’s Sleep: A New Perspective”

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It can be tough to lie awake night after night unable to sleep. Learn how to make some simple lifestyle changes that can make a big difference. Listen to Episode #28 of my podcast, Anxiety Connection. It includes a calming visualization to ease you into a good night’s rest.

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READ: “How to Beat Insomnia and Get a Good Night’s Sleep”

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READ: Calm & Sense

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The first step in getting enough rest is to start listening to your body. To take that step, read:

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  • Chapter 28 “Sleep" pp. 155-162

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Find more info about the book here: Calm & Sense
 

 

READ: Insomnia Resources

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WebMD offers a great list of resources that can help you get a god night's sleep.

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LISTEN: Amen: Let Go of the Day's Worries and Stress

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View on YouTube (if the player below doesn't load): https://youtu.be/P86Z5v1FZDs

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STEP 5: Address Physical Symptoms

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For physical symptoms of anxiety, let’s connect body, mind, and breath:

 

LISTEN: “Anxiety: What’s Your Body Got to Do With It?”

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Is your body often tense? Do you have physical symptoms of anxiety? Listen to Episode #13 of my podcast, Anxiety Connection.

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LISTEN: “Just Breathe: Controlling Anxiety From the Inside Out.”

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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.

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READ: “How to Listen to Your Body and Give it What it Needs”

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READ: What are the physical symptoms of anxiety?

 

Here is a great article for understanding and dealing with physical symptoms of anxiety

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WATCH: Video of a Qigong exercise to ease anxiety

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View on YouTube (if the player below doesn't load): https://youtu.be/ICMs7aePgwM

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STEP 5: Address Physical Symptoms

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Let’s start addressing physical aspects of anxiety.

 

LISTEN: “Anxiety: What’s Your Body Got to Do With It?”

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Is your body often tense? Do you have physical symptoms of anxiety? Listen to Episode #13 of my podcast, Anxiety Connection.

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READ: What are the physical symptoms of anxiety?

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Here is a great article for understanding and dealing with physical symptoms of anxiety

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READ: Calm & Sense

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  • Chapter 36 “Love Your Body” pp. 194-199

  • Chapter 39 “Yoga” pp. 215-223

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More info about the book here: Calm & Sense

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READ: “How to Listen to Your Body and Give it What it Needs”

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WATCH: Video of a Qigong exercise to ease anxiety

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View on YouTube (if the player below doesn't load): https://youtu.be/ICMs7aePgwM

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STEP 6: Address Overwhelm / Negative Thoughts

 

Let’s add more tools to your mental toolbox and start to gain control over negative thoughts and emotions.

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LISTEN: “Change Your Self-Talk, Change Your Life”

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Changing the way you talk to yourself can change how you experience life. Listen to Episode #9 of my podcast, Anxiety Connection.

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READ: Calm & Sense

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To connect your body and your mind, read:

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  • Chapter 26 “Just Breathe” pp. 139-145

  • Chapter 39 “Yoga” pp. 215-223

  • Chapter 42 “EFT” pp. 244-250

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More info about the book here: Calm & Sense

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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.

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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!

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READ: ONLINE

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Here are 4 reliable online sources which offer a wealth of information.

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READ: Feel the Fear And Do It Anyway

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I also I highly recommend the book “Feel the Fear And Do It Anyway,” by Susan Jeffers. For me it was a real game-changer.

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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.

​

 

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.

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READ: Calm & Sense

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A technique called "anchoring" can help change the way you feel by changing where you focus your attention:

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  • Chapter 31 “Anchoring” pp. 174-178

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Are there productive ways to worry? Here are some ways to gain control over your anxiety:

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  • Chapter 49 “Plan to Worry” pp. 275-279

 

More info about the book here: Calm & Sense

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Wendy-Leeds-Book-IPNE-Award-Winner.jpg

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READ: Feel the Fear And Do It Anyway

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I highly recommend the book “Feel the Fear And Do It Anyway,” by Susan Jeffers. For me it was a real game-changer.

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STEP 7: Invest in Long-Term Success

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Enroll in my mini-course:

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Why You're Anxious & What to Do About It: Taking Back Your Life.

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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.

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Mini-Course Title Card.png

 

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IMPORTANT DISCLAIMER

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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

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