Instructions

Thinking of how you usually feel and usually handle things, rate how much each statement is like you. Use a scale from 1 to 9, with 1 representing "not at all like me" and 9 representing "very much like me". After you've rated each statement, add up your score to see if you are a worrywart.

Scale

Physical Anxiety

___ 1. Worrying makes me restless and jumpy.

___ 2. I get tense and uptight when worrying.

___ 3. My heart races when I worry.

___ 4 Worrying causes a tightness in my chest.

___ 5. I react strongly to things.

___ 6. I react first and think second.

___ 7. Anxiety seems to come from nowhere.

___ 8. I often overreact.

___ 9. I worry about what I "should" do.

___ 10. I worry about what others think.

___ 11. I feel guilty about things.

___ 12. I worry about being alone.

___ 13. I imagine the worst that could happen.

___ 14. Many of my worries begin with "What if . . . .?"

___ 15. I worry that something terrible will happen.

___ 16. I notice negatives in most situations.

___ 17. My thoughts race from one worry to another.

___ 18. Sometimes the kind of thing I worry about scares me.

___ 19. When I worry I have a one-track-mind.

___ 20. I'm afraid to not worry.

___ 21. I worry when things are not done the way they "should" be done.

___ 22. I'm a perfectionist.

___ 23. I worry about small flaws and errors.

___ 24. I worry about doing well enough.

___ 25. I worry about being calm and in control.

___ 26. I worry about going crazy.

___ 27. People think of me as a "strong" person.

___ 28. I'm unable to control my worrying.

___ 29. I am on guard.

___ 30. I pay attention to anything irregular.

___ 31. I'm very watchful, even when resting or playing.

___ 32. I like things to be predictable.

___ 33. Worries keep me awake at night.

___ 34. Worrying interferes with my life.

___ 35. I avoid things that I worry about.

___ 36. I worry myself sick.

Scoring

36 - 126 Not a worrywart:
You do not become entrapped in senseless worry. You have a head start in becoming a smart worrier because you don't have to overcome obsessive worrying.
127 - 234 Worrywart potential:
You have a moderate tendency to worry which unchecked could progress to worrywarting. However, you have an excellent chance of becoming a smarter worrier if you begin now.
235 - 324 You are a worrywart:
You are hooked on worry - almost like a drug. Worrying is detracting from the quality of your life. But, you can become a smart worrier with determination and hard work. With each step life will become fuller.

Copyright 1997: Beverly A. Potter. From THE WORRYWART'S COMPANION: 21WAYS TO SOOTHE YOURSELF AND "WORRY SMART", by Dr. Beverly Potter. Published by Council Oak Books, Berkeley, CA.

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