Anxiety isn’t an all-or-nothing feeling and can have different levels of intensity. Sometimes you might feel just a little anxious, other times you might feel extremely anxious.
It can be hard to describe how intense our anxiety is when we are feeling it. It can also be hard to remember how anxious we felt in past situations. Because of this, it is helpful to have a tool to communicate to others how anxious we feel. This tool may also help us understand our own anxiety levels better. The tool we like to use is the anxiety intensity scale:
When you are not feeling anxious at all, your rating on the anxiety intensity scale would be 0. When you are feeling extremely anxious, it would be 10. If you are feeling anxious, but it isn’t extreme or intense enough to be a 10, you would choose a number somewhere in between.
Let’s look at some examples. Sophia feels anxious whenever she talks in front of others. However, her anxiety levels can be higher or lower depending on the situation. For example, she feels less anxious when she is talking to a small group of friends, and more anxious when giving a presentation in class.
Let’s look at her ratings:
Now, think of three different situations that make you feel anxious or worried and write them down on this worksheet: Using the anxiety intensity scale. Then, mark what your anxiety intensity level would be for each situation using the scale.
You can also make your own worksheet. Write down three situations that make you feel anxious in boxes. Then, mark how intense your anxiety would be for each situation using the scale.
