Anxiety and Depression Workbook For Dummies. Laura L. Smith

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or anxious (or both), the odd-numbered items are most indicative of depression, and the even-numbered items reflect anxious thinking. There’s no pass or fail mark on this quiz. However, the more items you endorse, the more you have cause for concern; specifically, if you check more than eight or ten items, you should think seriously about addressing your condition. At the same time, if you very strongly believe in or you frequently have any of these thoughts, you may have too much anxiety or depression. For example, if you worry all the time (item number 2) with no relief, you could benefit from working on that issue.

Worksheet 1-1 The Negative Thinking Quiz

1. Things are getting worse and worse for me.2. I worry all the time.3. I think I’m worthless.4. I never know what to say.5. No one would miss me if I were dead.6. I’m afraid that I’ll get sick.7. I think I’m a failure.8. My thoughts race, and I obsess about things.9. I don’t look forward to much of anything.10. I get really nervous around people I don’t know.11. The world would be better off without me.12. Thoughts about past traumas keep rolling through my mind.13. I find it impossible to make decisions.14. I can’t stand it when I’m the center of attention.15. My life is full of regrets.16. I can’t stand making mistakes.17. I don’t see things getting any better in the future.18. I worry about my health all the time.19. I’m deeply ashamed of myself.20. I over-prepare for everything.

Take a moment to write down your results on Worksheet 1-2, and then reflect on whether or not you believe you have difficulties with anxiety, depression, or both.

Worksheet 1-2 My Reflections

      

If you have any thoughts of suicide or utter hopelessness, consult your primary care provider or a mental health professional immediately.

      

If you have symptoms of both anxiety and depression, don’t be surprised. Anxiety and depression often occur together.

Blue and Anxious Behavior

      If you were to follow a depressed or anxious person around, you might see some behavioral signs of their emotional turmoil. That’s because depression and anxiety on the inside affect what people do on the outside. For example, a depressed person may look tired, move slowly, or withdraw from friends and family; an anxious person may avoid socializing or have a trembling voice.

Take the quiz in Worksheet 1-3 to see if your behavior indicates a problem with anxiety or depression. Check off each statement that applies to you.

Worksheet 1-3 The Distraught Behavior Quiz

1. I’ve been crying for no clear reason.2. I pace around when I’m worried.3. Sometimes I can’t make myself get out of bed.4. I avoid going into crowded areas.5. I can’t seem to make myself exercise.6. I avoid risks because I’m afraid of failure.7. I don’t do things for fun lately.8. I always stay away from activities that could be dangerous.9. I’ve been missing work lately because I just don’t have the motivation.10. I’m really fidgety.11. I feel like I am walking in quicksand; I can’t get moving.12. I avoid people or places because I feel anxious.13. I don’t care what I look like anymore.14. I spend too much time making sure I look okay.15. I don’t laugh anymore.16. My hands shake when I’m nervous.17. I’ve been letting things go that I need to attend to.18. I feel compelled to repeat actions to keep myself safe.

      Again, there’s no pass or fail on this quiz. The more items you check, the greater the problem. Once again, even-numbered items are most consistent with anxiety, and odd-numbered items largely indicate depression. And, of course, like many people, you may have symptoms of both types of problems.

Again, add up your answers and reflect on your results in Worksheet 1-4.

Worksheet 1-4 My Reflections

Physical Funkiness

      Depression and anxiety inevitably produce physical symptoms. In fact, some people primarily suffer from changes in appetite, sleep, energy, or pain while reporting few problematic thoughts or behaviors. These symptoms directly affect your body, but they’re not as easily observed by other people as the behavioral signs covered in the preceding section.

Take The Sad, Stressed Sensations Quiz in Worksheet 1-5 to see if your body is trying to tell you something about your emotional state.

Worksheet 1-5 The Sad, Stressed Sensations Quiz

1. I have no appetite.2. My palms sweat all the time.3. I wake up too early each morning and can’t go back to sleep.4. I’ve been experiencing a lot of nausea and diarrhea.5. I’ve been sleeping a lot more than usual.6. I feel shaky all over.7. I’ve been having lots of aches and pains for no good reason.8. When I’m nervous, my chest feels tight.9. I have no energy lately.10. My heart races when I’m tense.11. I’ve been constipated a lot more often than usual.12. I feel like I can’t catch my breath.13. I’m eating all the time lately.14. My hands are often cold and clammy.15. I’ve lost my sex drive.16. Sometimes I hyperventilate.17. Every move I make takes more effort lately.18. I get dizzy easily.

      

The symptoms in this quiz can also result from various physical illnesses, drugs in your medicine cabinet, or even your three-cup coffee fix in the morning. Be sure to consult your primary care provider if you’re experiencing any of the symptoms in The Sad, Stressed Sensations Quiz. It’s always a good idea to have a checkup once a year, or more frequently if you experience noticeable changes in your body.

      Although physical sensations overlap in anxiety and depression, even-numbered items in the quiz above are most consistent with anxiety, and the odd-numbered items usually plague those with depression. There’s no cutoff point for indicating a problem. The more statements you check off, though, the

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