My Anxious Mind
Complete this quick 1–10 assessment so we can understand your daily experience and track progress over time.
First Name / Last Name
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First Name
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Format: (000) 000-0000.
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Rumination: Frequency & Duration
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Constant and prolonged - 20+ episodes or near-continuous looping; 15+ min per episode or 2+ cumulative hours across the day (1-2)
Frequent and extended - 11-20 episodes per day, 5-15 minutes each; difficult to interrupt (3-4)
Regular and medium - 6-10 episodes per day, 2-5 minutes each; requires effort to redirect (5-6)
Occasional and short - 3-5 episodes per day, 30 seconds to 2 minutes each; easily redirected (7-8)
Rare and brief - 1-2 episodes per day, each under 30 seconds; thoughts pass without effort (9-10)
Rumination: Intensity
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Overwhelming - All-consuming; nearly impossible to focus; may include physical symptoms (tension, racing heart) (1-2)
Strong - Thoughts feel compelling and urgent; significantly disrupt concentration (3-4)
Moderate - Thoughts demand attention, interrupt focus periodically (5-6)
Mild - Aware of thoughts but can maintain focus on tasks (7-8)
Barely noticeable - Thoughts are fleeting, background noise level (9-10)
Body Anxiety & Physical Fear Response
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Severe - Frequent panic attacks; intense physical dread; want to jump out of skin most of the time; cannot settle (1-2)
High - Near-panic states most days; strong physical agitation; heart racing, tension, hyperarousal regularly (3-4)
Moderate - Noticeable physical anxiety; some days more settled; symptoms present but not overwhelming (5-6)
Mild - Occasional tension or restlessness; mostly able to settle; no panic; body generally manageable (7-8)
Calm - Body feels safe and settled; minimal physical anxiety; able to relax without effort (9-10)
Depression & Mood
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Hopeless - Can't get out of bed; no positive possibilities visible anywhere; the world feels closed off; no energy or motivation for anything at all (1-2)
Very low but moving - Deeply negative inner world; darkness is the baseline; can push through some basic activities but access to hope or strength is minimal and fleeting (3-4)
Glimmers of hope - Still mostly hard, but things shift throughout the week; a good day here and there, a moment of feeling true to self, a crack of light; the difficult days still outnumber the good ones (5-6)
More good than bad - More good days than hard ones; hope exists, though inconsistent; the world feels like it holds possibilities; depression is present but not all-consuming (7-8)
Hopeful - Self-worth feels stable; the world feels open and possible; moving through life as someone who belongs in it (9-10)
Anhedonia: Capacity for Joy & Pleasure
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No color - Nothing gives joy; everything feels black and white; world feels flat and empty; nothing gives pleasure (1-2)
Glimmers of appreciation - Small moments of enjoyment—food tastes good, something is funny, something beautiful is noticed (3-4)
Some real interest - More of the day and week feel interesting than not; investing somewhat in hobbies, interests, and relationships (5-6)
Joy is noticeable - Genuine moments of joy; self-confidence present, though inconsistent; life has color most days (7-8)
Fully present - Completely one's self; real self-confidence; genuine joy felt regularly; world is vivid, interesting, and alive (9-10)
As an ongoing weekly assessment, we average responses to all five questions—with higher scores indicating better outcomes—and aim for a steady trajectory toward 8+ by session 40.
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