Anxiety can rob us of our confidence and hurt our self-esteem. When we experience high levels of anxiety, it becomes impossible to concentrate, perform adequately, and be present with the ones we love.
Are you wondering where you fall on the anxiety scale? Read on. Regardless where you fall on the scale it’s important that you practice simple yet effective techniques to help you maintain or manage your anxiety and enjoy inner peace.
What you’ll find below are common symptoms related to anxiety according to the Beck Anxiety Inventory. Choose from 0 to 3 and mark how each symptom has bothered you this past month. At the end you’ll find scores and suggestions according to your level.
0 (not at all)
1 (mildly, didn’t bother me much)
2 (moderately, it wasn’t pleasant at times
3 (severely, it bothered me a lot)
SYMPTOM SCORE
Numbness or tingling
Feeling hot
Wobbly legs
Unable to relax
Fear of worst happening
Dizzy or lightheaded
Heart pounding/racing
Unsteady
Terrified or afraid
Nervous
Feeling of choking
Hands trembling
Shaky/unsteady
Fear of losing control
Difficulty breathing
Fear of dying
Scared
Indigestion
Faint/lightheaded
Face flushed
Hot/cold sweats
Add the numbers and find your total score.
Score of 0-21 = Low Anxiety
It looks like you already have the skills to keep your anxiety level low, great job! If you scored on this level, you are doing well but you are not immune to having anxiety issues. Even though having a healthy amount of stress can help with productivity, if not careful, it can quickly rise to unhealthy levels of anxiety. Continue practicing techniques that keep you calm and centered. If you’d like to learn additional techniques, read below or send me a message here.
Score of 22-35 = Moderate Anxiety
If you fall on this level, there is no time to waste, let’s work on reducing your anxiety. Regardless of what your situation is, you can find moments of peace and tranquility to help you manage your surroundings -trust me, I’ve done it!
The work starts with how you perceive your current reality and the thoughts and beliefs you attach to it. For example, you may have a very demanding job that puts a lot of pressure on your performance. You may believe that you have to do it all on your own, that there is no other way around it, or that you cannot rest until it’s complete. Check those beliefs and see if they are 100% true. You may find that these beliefs may have been ingrained in you by your parents or society. Continuing to believe these or other limiting beliefs will not only escalate your level of anxiety, but it will make you sick and close yourself to opportunities that you are not currently seeing. Need help identifying your limiting beliefs? Send me a message here.
How to lower your anxiety:
During your working day take 10 minutes every hour to breathe deeply and move your body. Go for a brisk walk, stand up, or practice a couple of yoga poses, make sure that you break the cycle of stress and anxiety. Reduce your intake of caffeinated drinks, take a 15 min nap or meditate during lunch, eat healthy meals, create a routine of relaxation before you go to sleep at night, and exercise regularly. Follow me on social media to learn more valuable techniques. @dr.nancydeandrade
Score of 36 and above = Potentially Concerning Levels of Anxiety
No bueno. At this level of anxiety your body is experiencing a breakdown of the central nervous system. You may need to meet with your doctor and figure out if you need medical support. There are times when medical issues have similar symptoms so it would be wise to have that checked first. Burnout, traumatic events, disturbing memories, lack of sleep, feelings of unsafety, and other conditions can trigger these symptoms and if not addressed, they can severely affect your physical and mental wellbeing.
How to lower your anxiety:
Practice meditation, yoga, prayer or any other technique that engages your mind and gives you a rest from the inner chatter. Find moments to be grateful for and begin your day with appreciation. Submerge yourself in nature, even if it’s sitting in the grass at a park, or walking barefoot along the beach, and release the excess energy into the ground. Write down in a piece of paper all of the negative thoughts that come to your mind and safely burn that paper and release it. Reduce your intake of caffeinated drinks, take a 15 min nap or meditate during lunch, eat healthy meals, create a routine of relaxation before you go to sleep at night, and connect with your spirituality.
For more tips and suggestions, send me a message here.