Copyright notice is at the end

 
Instructions

Thinking of how you usually feel and usually handle things, rate how much each statement is like you. Use a scale from 1 to 9, with 1 representing "not at all like me" and 9 representing "very much like me". After you've rated each statement, add up your score to see if you are a worrywart.


Scale Not at all like me 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 Very much like me

Physical Anxiety

___ 1. Worrying makes me restless and jumpy.

___ 2. I get tense and uptight when worrying.

___ 3. My heart races when I worry.

___ 4 Worrying causes a tightness in my chest.
 
 

Emotional Reactivity
 
___ 5. I react strongly to things.

___ 6. I react first and think second.

___ 7. Anxiety seems to come from nowhere.

___ 8. I often overreact.
 

Social Anxiety
 
___ 9. I worry about what I "should" do.

___ 10. I worry about what others think.

___ 11. I feel guilty about things.

___ 12. I worry about being alone.
 
 

Catastrophic Thinking
 
___ 13. I imagine the worst that could happen.

___ 14. Many of my worries begin with "What if . . . .?"

___ 15. I worry that something terrible will happen.

___ 16. I notice negatives in most situations.
 
 

Obsessive Thinking
 
___ 17. My thoughts race from one worry to another.

___ 18. Sometimes the kind of thing I worry about scares me.

___ 19. When I worry I have a one-track-mind.

___ 20. I'm afraid to not worry.
 
 

Judgmental Thinking
 
___ 21. I worry when things are not done the way they "should" be done.

___ 22. I'm a perfectionist.

___ 23. I worry about small flaws and errors.

___ 24. I worry about doing well enough.
 
 

Loss of Control
 
___ 25. I worry about being calm and in control.

___ 26. I worry about going crazy.

___ 27. People think of me as a "strong" person.

___ 28. I'm unable to control my worrying.
 
 

Hypervigilence
 
___ 29. I am on guard.

___ 30. I pay attention to anything irregular.

___ 31. I'm very watchful, even when resting or playing.

___ 32. I like things to be predictable.
 
 

Dysfunctional Behavior
 
___ 33. Worries keep me awake at night.

___ 34. Worrying interferes with my life.

___ 35. I avoid things that I worry about.

___ 36. I worry myself sick.

Scoring

36 - 126 Not a worrywart:
You do not become entrapped in senseless worry. You have a head start in becoming a smart worrier because you don't have to overcome obsessive worrying.
127 - 234 Worrywart potential:
You have a moderate tendency to worry which unchecked could progress to worrywarting. However, you have an excellent chance of becoming a smarter worrier if you begin now.
235 - 324 You are a worrywart:
You are hooked on worry - almost like a drug. Worrying is detracting from the quality of your life. But, you can become a smart worrier with determination and hard work. With each step life will become fuller.

Copyright 1997, 2008: Beverly A. Potter. From THE WORRYWART'S COMPANION: 21WAYS TO SOOTHE YOURSELF AND "WORRY SMART", McGraw Hill, by Dr. Beverly Potter. 

This material may be copied for your personal use as an individual. All personal copies must carry the above copyright notice. To reprint for any other purpose, contact Dr. Beverly Potter, beverly@docpotter.com for permission.  ALL RIGHTS RESERVED.