is your attitude causing your anxiety? |
It has been said that, "Attitude is everything!" When reflecting on why we feel stressed and anxious, most of us look outside of ourselves. We look at other people, institutions, work places and family for the reasons for our distress. The following evaluation will give you an opportunity for insight into the role your basic thinking plays in your level of anxiety.
As you read each statement, consider it not on an intellectual level, but by your emotional and physical response when you make that statement. For example: Number 9, "I do not like to fail!" Intellectually you may know that we all "fail" and this is a part of life. But when you make the judgement that you failed, how does your stomach feel? Do you go over this "failure" again and again? For weeks, months, years? How does your head feel? What is your tension level? Reflecting in this manner, circle a one, two, three or four. Respond quickly, do not analyze! Your first response is usually the most accurate.
STEP 1: Go through the statements at this time; circle the number that best describes your response.
| 1 = I never feel this way | ||||
| 2 = I occasionally feel this way | ||||
| 3 = I frequently feel this way | ||||
| 4 = I almost always feel this way | ||||
| 1. I like to be in control at all times | 1 |
2 |
3 |
4 |
| 2. I like things to be fair | 1 |
2 |
3 |
4 |
| 3. I have a hard time saying "no" without feeling guilty | 1 |
2 |
3 |
4 |
| 4. I like things to be perfect | 1 |
2 |
3 |
4 |
| 5. I have high expectations of myself | 1 |
2 |
3 |
4 |
| 6. I worry about what other people think | 1 |
2 |
3 |
4 |
| 7. If I want something done right, I feel I should do it myself | 1 |
2 |
3 |
4 |
| 8. I feel guilty easily | 1 |
2 |
3 |
4 |
| 9. I do not like to fail | 1 |
2 |
3 |
4 |
| 10. I feel people should listen better | 1 |
2 |
3 |
4 |
| 11. I don't like to cause conflict | 1 |
2 |
3 |
4 |
| 12. People don't appreciate all that I do | 1 |
2 |
3 |
4 |
| 13. I'm not where I want to be in my life | 1 |
2 |
3 |
4 |
| 14. There is not enough time in my day | 1 |
2 |
3 |
4 |
| 15. I don't really feel rested | 1 |
2 |
3 |
4 |
| Subtotal | _ _ _ _ |
|||
| Total Of All Subtotals | ______ |
|||
STEP 2: Find the subtotal for each column by adding the numbers in each column. (If you circle three number 3/s, your subtotal would be 9)
STEP 3: Add the subtotal together and note your grand total. Consult the score sheet below to determine your level of affectedness.
SCORING: This self-evaluation inventory may help you see that it is your attitude, inner beliefs, your picture of how life should be, that is causing most of your anxiety. It is impossible for things to always "be fair." You may have known this intellectually, but this evaluation measures your response and therefore, stress level, when you mentally stomp your feet and say, "It's not fair! I am a good person. I follow the rules. I don't deserve this!"
0 - 15:
You are a very realistic person. You realize how ridiculous all of these statements really are.
16 - 25:
Your attitude is responsible for a mild amount of anxiety in your life. With some minor adjustments, you can improve your stress level considerably.
26 - 35:
You experience a moderate to high amount of anxiety as a direct result of your thoughts and expectations. You will be less anxious and more content if you learn how to change the way you think.
36 - 60:
You are probably anxious and dissatisfied with yourself and others much of the time. It is your attitude and subsequent reaction process. You can be taught to see life experiences in a different way.
Most of the statements on this inventory are ridiculous, perfectionist, anxiety-producing statements. If you scored high on this inventory, you really need to change the way you think in order to minimize and eliminate some of your distress and anxiety. It is unhealthy — physically and emotionally.
The self-test above, and the accompanying information on understanding anxiety and stress, was provided by the Midwest Center for Stress and Anxiety. For a free cassette tape about overcoming anxiety, stress and depression, you may contact them at: 1-800-ANXIETY…or visit their website at: www.stresscenter.com.
