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Create Your Own Anxiety Scale

Create Your Own Anxiety Scale

Regular price $4.00 USD
Regular price Sale price $4.00 USD
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You're probably familiar with the Pain Scale. When you're experiencing pain, doctors ask you, on a scale of 1-10, how bad your pain is. I have anxiety (You can check out my Anxiety workbook here!) and I was looking for a similar scale. I didn't find one that perfectly fit what I needed, so I created one myself.

It can be really hard to describe your anxiety to other people. Most people understand anxiety on such a general level, but in reality, there are so many levels to what we feel, and that's why I wanted an anxiety scale. There are times when my anxiety is at its max. I'm feeling it in my chest, I'm having panic attacks, I feel like I can't move and I just want to cry. There are other times when my anxiety is there but it doesn't affect my life.
The scale helps me explain things. I can tell my partner, "Hey, my anxiety is at a 'four' today." and that means I need to focus on self-soothing and doing the other things that help me feel better. When we can define how we feel and why we're feeling it - we can come up with a plan to manage those feelings.

I put how I experience anxiety into five different categories - from minimal to debilitating and I described the symptoms I experience at each level.

Here's What's Inside!
- 9-page PDF (with a black and white version for easy printing!)
- My original anxiety scale
- A blank scale for you to fill out with your own symptoms
- The 'Feeling Better' Worksheet allows you to list what acts of self-care help bring down your anxiety at each level
- A list of common anxiety symptoms
- Journaling pages for each level 1-5, to describe triggers, coping skills, and how each level affects your life and relationships


This is a digital file that you can print from your home computer or have professionally printed. Nothing will be sent to your home. You can fill this in digitally (using Adobe Reader, Xodo, or Goodnotes) or you can print it out from your home computer - whichever works best for you!

Can I Get A Physical Copy?

Unfortunately, I don’t have the resources to print and ship all of my workbooks. If you want a physical copy you are welcome to purchase the digital file and then have it printed at Staples, The UPS Store, FedEx, or any other printing company as long as it’s just for your own personal use!

All of my products also have Digital Fill-In Enabled, meaning that you can fill them in straight from your phone/tablet/or computer.

Apps like Adobe Reader, XoDo, or GoodNotes allow you to “write” inside the PDF, so you can carry it around with you whenever you need it!

I Am Not A Mental Health Professional

While I LOVE talking about mental health - I am NOT a professional. All of my worksheets come from lived experience which makes them unique but it's also important to note that they aren't a replacement for therapy. I'm not a therapist and I always recommend you work through my workbooks with one!


My workbooks are in standard US Letter Size (unless otherwise specified) and should be printed on standard US Letter Size Paper.

When printed, the colors might be darker or vary from what you see on your computer screen.

Terms of Use

These worksheets are copyrighted and intended for personal use only. You can reprint pages as many times as you’d like, as long as they are for your personal use. Please do not resell or redistribute to others.

If you’d like to print them out and share them in a classroom or support group, you’re welcome to! Just message me first.

If you’d like to use them as part of a therapy or coaching practice, please check out my private use license!

Returns & Refunds

I can only offer refunds if you have not downloaded the files. All sales are final but if you have any issues, please let me know!

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Customer Reviews

Based on 8 reviews

This is a tool I think will come in handy I have really bad anxiety and this will help me work on what I need to do at each level.

Very pleased with this item.

Very pleased with this item.

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This review has no content.

The product matched exactly how it was des...

The product matched exactly how it was described

This review has no content.

This review has no content.