Anxiety Scale?

I'm having issues with my homework for my social worker, and I was wondering if anyone had scale to rate their anxiety. The one she wants me to use is %'s, but I'm so lost. Mom sugjested think of a scale.

I think she means like 0 is no anxiety, 100 is a lot, but I'm so bad at this. I'm going to write something out, but I was wondering if you guys could also put your own scales on here?

Lets put this into a 0-10 scale and thus easily convertible to %'s

0 - No anxiety, I feel great!

1 - Not too bad, but a bit of tension and apprehension.

2 - jittery, tightness in my chest, but able to function.

3 - jittery, tightness in my chest, able to function with subconscious manifestations of anxiety (chewing lip, shaking, pacing, avoiding without realizing it.)

4 - Lots of moving around, trouble focusing, tension, subconscious manifestations, affects mood.

5 - Trouble thinking, trouble focusing, tension in body, snapping at people, skittish but can function with firm help.

6 - Will function if pushed and feeling 'unsafe' but will protest help. tension, 'wide eyed'/frightened look. trouble thinking/focusing.

7 - stopped hearing people, looking for a way out, 'trapped animal' look, tension, skittish, lashing out, possible crying. will fight functioning.

8 - Can not move, can talk if talked to, trouble focusing and staying with reality, possible crying possible calm, looking for exit/calculating, sabotage attempts to help me function, irrational.

9 - Break down, can't move can't think just sit and cry. Can also appear calm. Lots of dissociation.

10 - Can't move, can't breath, crying, screaming, hysteria, passing out, irrational, lost reality.

Opinions, or your own, or both? Whatever you put will help. thank you all

(currently at about 3/4)

Lol this is cute. I like your idea, but I think you need to biol it down a lot. Just get the basic synopsis of what each category means.

My therapist has me think of it on a 0-10 scale, and 5 being my sort of breaking point. The point where if it's 5+, I can't easily talk myself down or distract myself enough to stop dwelling on the anxiety. 4 and below, and I'm usually able to bring myself back down to a 0-3. Today was exceptionally high - I'd say an 8.

This might be longer than what you are looking for but it's the one I use. That is when I "remember to"

http://www.thechangeworkscoaching.co...Sheet_Form.pdf

For me, when I'm asked to scale or rate things I always try to answer in around "I don't need help, I will be fine". Which in my opinion is right around 60% if 100% is great. So the scale, even though ranges 60%-100%, the bottom answer I will give is 60%. So with this one, it's hard for me to know where I'll end up on the scale because I printed it on the back. And there's no middle in 0-3 so I can't find that 60% answer.

I actually like yours though.

I prefer a 0-5 scale, because if I give myself too many options, I can't seem to rate myself.

So for me:
0 = no anxiety (not sure this one has ever actually happened!)
1 = slightly worried thoughts, no physical symptoms, can easily move on to other thoughts
2 = Difficult to dismiss worried thoughts, they're starting to loop in my mind. Still no physical symptoms
3 = worried thoughts are starting to turn to "worst case" and unable to dismiss them. Rapid breathing, slightly elevated heart rate
4 = Definite physical symptoms, rapid breathing, elevated heart rate, shaking hands, still able to stay present and function
5 = Full blown panic attack, dissociation, unable to stay present or function

I'll try this, but I don't think I know exactly what you mean. Like put it into paragraphs and sentences instead of a list of symptoms?

Sorry to hear that WonderfullyWeird! I hate when my anxiety gets that high... I start feeling useless which makes it worse, and then my friends intervene and say I'm not useless which is just embarrassing... (((((WW)))) I hope today is better

5+ as a breaking point sounds smart. I think I'm going to try that when I go over the scale next. Thank you!

Silent_tsol, thanks for the link! I'm going to try and make heads and tails of it soon, because it looks extremely in depth.

BlessedRhiannon, thanks for the scale! I like it, although I don't think it would work for me. I might use it as a guide though because I like the steps you have. I need something with a bit more steps, but I know what you mean about getting lost in the options. That's why I'm putting it to a 10 scale rating instead of the 0-100% rating she wanted me to originally! That was just too overwhelming.

Thank you all for your advice! It's been helpful!