A check on how you prepare for a surge of panic so the peak has steps waiting.
About this test
Avoidance, worry, and spikes are treated here as skills you can practice, in the spirit of Barlow's account of anxious apprehension and Borkovec's work on worry as a sticky verbal habit. Exposure and inhibitory-learning research say that leaving a situation to feel better teaches the alarm to return. These items ask you to spot that loop. A percent is how often you spotted it. It is not a diagnosis of an anxiety disorder. The separate Anxiety Patterns test is the symptom reflection.
Question 1 of 11
What this test asks
A surge hits in a shop and your mind says it will last forever. What is the more accurate lesson?
What belongs on a small reminder card for a surge?
You are standing in an aisle and want a grounding step that stays put. What fits?
The aisle feels like too much, and a quieter corner is nearby. What matches a prepared plan?
Which breathing pattern belongs in a spike plan?
You notice a second fear: fear of the sensation itself. What is the skillful read?
The peak has eased and you are shaky. What is a sound landing for the next hour?
When is the best time to practice reading the card?
Which add-on tends to pour fuel on a body that is already loud?
You want one trusted person in the plan. What should you tell them ahead of time?
After the peak, how do you return to the errand?
Coach
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