Anxiety Scale

I believe it is important to have a clearly defined anxiety scale to help determine the current level of anxiety without over-exaggerating my anxiety. This will prevent me from thinking that I've reached the absolute worse level on the scale when in reality I might only be at a 5 as opposed to a 9. The majority of the time, my anxiety reaches about a level 7 and very rarely do I reach a level 10. I believe that being aware of what's coming next will help me mentally prepare for it and therefore be more accepting of the thoughts and symptoms once they start. This is my scale (out of 10):

10. Extreme Panic Attack (can relax in 40+ minutes):
Physical
- Extreme sweating
- Feeling of blushing
- Hot flashes
- Feeling smothered
- Butterflies in stomach
- Abdominal tension
- Heart racing
- Muscle tension
- Shallow breathing
Mental/Behavioural
- Sense of detachment or unreality
- Feeling like I might pass out
- Thinking everyone is noticing me freak out
- Thinking people are capable of reading my thoughts
- Extreme desire to leave the situation

8-9. Panic (can relax in 25-40 minutes):
Physical
- Sweating
- Feeling of blushing
- Hot flashes
- Shallow Breathing
- Abdominal tension
- Muscle tension
- Butterflies in stomach
Mental/Behavioural
- Thinking everyone is noticing me being nervous
- Thinking people are capable of reading my thoughts
- Thinking people are interpreting my anxiety in a very negative way
- Believing people think I'm weird, weak, strange
- Believing people are going to spread the word to others that I'm "strange"
- Desire to avoid the situation

7. Transition from Fear to Panic (can relax in 15-25 minutes):
Physical
- Starting to sweat
- Feeling of blushing
- Hot flashes
- Abdominal tension
- Muscle tension
- Butterflies in stomach
Mental/Behavioural
- Sensations around my face predominate my awareness
- Very aware of physical sensations
- Thinking my anxiety is noticeable
- Thinking people are interpreting my anxiety in a very negative way
- Believing people think I'm weird, weak, strange
- Desire to avoid the situation

5-6. Fearful (can relax in 10-15 minutes):
Physical
- Hot flashes
- Feeling of blushing
- Abdominal tension
- Muscle tension
- Butterflies in stomach
Mental/Behavioural
- Physical sensations predominate awareness
- Checking to see if anyone is noticing me getting anxious
- Negative self talk
- Subtle avoidance of the situation

4. Marked Anxiety (can relax in 5-10 minutes):
Physical
- Hot flashes
- Abdominal tension
- Muscle tension
- Butterflies in stomach
Mental/Behavioural
- Checking to see if anyone is noticing me getting anxious
- Negative self talk
- Subtle avoidance of the situation
- Aware of physical sensations

3. Mild Anxiety (can relax in 1-5 minutes):
Physical
- Butterflies in stomach
- Some abdominal tension
- Difficult to get a deep breath of air
- Feeling warm
Mental/Behavioural
- Mind racing in general
- Negative self talk begins
- Aware of physical sensations

2. Slight Anxiety (can relax in 1-5 minutes):
Physical
- Butterflies in stomach
- Some abdominal tension
- Changes in breathing, slightly more difficult to get a deep breath of air
Mental/Behavioural
- Mind racing to rationalize the discomfort
- Starting to be aware of my physical sensations

1. Nervous (can relax in 1-5 minutes):
Physical
- Butterflies in stomach
- Some abdominal tension
Mental/Behavioural
- Mind no longer calm
- Comparing current experience to previous experiences

0. Relaxed:
Physical
- No muscle tension
- Breathing is normal
- Heart rate is normal
Mental/Behavioural
- Mind is clear
- Optimistic