The anxiety assessment is a free resource for anyone who is trying to better identify and manage anxious feelings.
Anxiety can be confusing. Sometimes it shows up suddenly, with no obvious cause. Other times, it simmers in the background for days or weeks.
Whether your anxiety shows up as racing thoughts, physical tension, emotional overwhelm, or avoidance, the anxiety assessment helps you identify the patterns and habits that might be keeping you stuck.
Downloading the anxiety assessment can provide you with insight into what’s behind your anxiety and how to reduce anxious thoughts and feelings in your day-to-day life. After you take the assessment, you can also use the habit calendar included in the PDF to make small, meaningful changes to your daily routine.
How the Anxiety Assessment Helps You
The anxiety assessment isn’t a diagnostic tool, and it isn’t meant to label you or replace professional support.
Instead, it’s a grounded and introspective tool that can help you map out your own mental and emotional landscape.
Many people don’t realize how interconnected their lifestyle, thought patterns, and past experiences are when it comes to anxiety.
This tool can help you:
- Pinpoint specific sources of your anxiety
- Understand how anxiety shows up in your body and behavior
- Identify unhelpful coping strategies you may be using
- Find practical techniques that actually address the kind of anxiety you’re experiencing
What Is the Anxiety Assessment?
At its core, the anxiety assessment is a personal reflection worksheet that breaks anxiety into seven categories. Each category highlights a different contributor to anxiety, such as chronic worry, physical stress, emotional avoidance, past trauma, perfectionism, and more.
The assessment covers these seven categories:
- Worry: Overthinking, overanalyzing, or always expecting the worst.
- Body: Carrying anxiety in your body through tension, poor sleep, or physical symptoms.
- Overwhelm: Feeling constantly busy, behind, or burnt out.
- Avoidance: Using distractions or overworking to escape difficult emotions.
- Trauma/Unresolved Emotions: Coping with a history of emotional pain, trauma, or hypervigilance.
- Perfectionism/Self-Judgment: Having high expectations and a harsh inner critic.
- Catastrophizing: Imagining the worst-case scenario and fearing disappointment.
Each section contains a short list of “yes or no” questions to help you recognize patterns. If you answer “yes” to four or more questions in a category, that’s a good sign to explore that area further.
Skills and Resources Included
One of the best parts of the anxiety assessment is that it doesn’t leave you hanging. Each category comes with a list of skills, videos, and tools to try based on your answers. These are all part of the Grounding Skills course, which offers free support for anyone navigating anxiety, stress, or trauma.
For example:
- If you identify with the Worry category, you’ll find links to techniques like journaling, scheduled worry time, and calming visualization.
- If you relate more to Body-based anxiety, you’ll be guided toward practices like progressive muscle relaxation, nervous system regulation, and gentle movement.
For those who experience anxiety due to past trauma, there are trauma-informed suggestions for processing emotions, establishing safety, and finding support.
Every section gives you the chance to try new coping strategies that match your unique experience, not just generic advice.
A Gentle, Empowering Approach
Anxiety is often layered. What looks like procrastination on the surface might actually be avoidance caused by fear. What feels like a constant need to stay productive might actually be rooted in self-judgment or perfectionism.
The anxiety assessment helps you untangle those layers in a gentle and accessible way.
Start for Free
I’ve put together the anxiety assessment so that you can download it and work through the questions on your own time. I’ve also included a habit calendar at the end of the PDF to help you visualize and keep track of small, purposeful changes to your daily routine.
If you’re ready to understand your anxiety better and learn how to respond to it with clarity and skill, this free resource is a powerful first step.
