A check on parking worry, sorting action from noise, and closing the window when the time is up.
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
Worry, as this lesson uses the word, is best described as:
A worry about a bill shows up while you are in a meeting. You have a window at 6 pm. What fits?
You sort three worries. One has a phone call inside it. Two are hypothetical chains. What is the sort?
How long should a worry window usually be in this practice?
The timer ends and one worry still feels unfinished. What is the closing skill?
You ask three people the same reassurance question and feel better for minutes each time. What is the pattern?
A real problem sits inside the worry: the dentist bill is due Thursday. What belongs in the window?
Your mind builds a chain: a typo, then a lost job, then a ruined life. What is a skillful interruption?
You miss the window because you got home late. What keeps the skill alive?
You start worrying about how much you worry. What is a fair response?
A friend asks how they can help with your spinning thoughts. What request fits the skill?
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