Welcome to the

Anxiety Snapshot Assessment

Each of the questions that follow offer five possible answers. Please choose the one that best reflects your experience. This should take less than ten minutes of your time.

Before you continue, please enter your name and email address below.

Full Name *

Email *

How do you feel when things don't go to plan? *

I feel panicked and overwhelmed.

I feel anxious and unsettled.

I feel uncomfortable but manage eventually.

I feel mildly concerned but mostly okay.

I feel calm and unfazed.

Inner

What actions do you take when things fall apart or plans change unexpectedly? *

I shut down or frantically try to fix everything.

I get flustered but eventually act.

I adjust slowly and find a way through.

I adapt and stay on track.

I respond creatively and confidently.

Outer

How do you feel about handling everyday responsibilities (chores, admin, etc.)?

I feel overwhelmed and avoid them.

I feel anxious and drained by them.

I feel burdened but try to keep up.

I feel mostly okay, just sometimes tired.

I feel capable and unfazed.

Inner

When it comes to everyday tasks (like admin or chores), do you take them on directly, delay them, or delegate them to avoid discomfort?

I ignore or procrastinate them.

I delay and hope someone else will do them.

I push through inconsistently.

I complete them fairly regularly.

I handle them smoothly and on time.

Outer

How do you feel when you have to make an important decision?

I feel frozen and panicked.

I feel anxious and doubtful.

I feel uneasy but push through.

I feel calm with a little uncertainty.

I feel confident and clear.

Inner

What do you do when you have to make an important decision?

I avoid it entirely.

I delay or ask others to decide.

I decide slowly and worry afterward.

I make a decision and move forward.

I decide quickly and confidently.

Outer

How do you feel when facing a major life transition (e.g. moving, job change, relationship shift)?

I feel panicked and completely unprepared.

I feel anxious and resistant to the change.

I feel conflicted, part nervous, part curious.

I feel okay, just a bit unsettled.

I feel calm and open to new possibilities.

Inner

What do you typically do when life changes suddenly?

I freeze or shut down.

I panic and scramble for control.

I react quickly but not always wisely.

I adjust and take steady action.

I respond flexibly and resourcefully.

Outer

How do you feel when you're in unfamiliar or unpredictable environments?

I feel hyper-alert and overwhelmed.

I feel tense and brace for the worst.

I feel cautious but try to stay calm.

I feel okay, even if slightly uneasy.

I feel grounded and open to what unfolds.

Inner

What do you typically do to feel safe when life feels unstable?

I shut down or escape completely.

I cling to control or routines.

I overthink and try to fix everything fast.

I pause and create space to respond.

I ground myself and move forward calmly.

Outer

How do you feel when others express strong opinions that differ from yours?

I feel intimidated and automatically doubt myself.

I feel anxious and unsure whether I should speak.

I feel self-conscious but still consider speaking up.

I feel fine, even if I hesitate briefly.

I feel confident and grounded in my own views.

Inner

What do you typically do when receiving positive feedback?

I reject it or make a self-deprecating joke.

I thank them but don't believe it.

I accept it but doubt it later.

I say thank you and try to take it in.

I receive it openly and let it reinforce my self-trust.

Outer