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A Gift to Yourself: Understanding Your Anxiety
As we head into the holiday season and the temperature drops, we wanted to pause and say something important: thank you for being here.
Thank you for showing up for yourself, even when it’s hard. Thank you for engaging with your mental health in a world that doesn’t always make space for it.
We’re grateful for you – and we want to make sure you’re okay.
Let's Check In: How's Your Anxiety?
The colder months bring shorter days, and a pace that somehow feels both rushed and stagnant. It’s a perfect storm for anxiety to creep up without us noticing.
Let’s check in on your anxiety in the meantime. Take a moment to honestly answer these questions.
What Your Score Means
After completing the assessment, add up your total score. Here’s what it tells you:
29 or less: You’re Managing Well
Your anxiety and worry levels are in a healthy range right now. Keep doing what you’re doing, and use the tools below as prevention during stressful times.
30-52: Worry is Present, But Manageable
You’re experiencing worry that bothers you, but it hasn’t crossed into clinical territory yet. This is actually a perfect time to build stronger coping strategies before things escalate.
53-65: It’s Time to Take Action
Your worry is starting to significantly affect your quality of life. Professional support could make a real difference.
66 or more: Please Reach Out for Help
You’re experiencing chronic, persistent worry that needs professional attention. This level of anxiety is exhausting to live with, and you deserve support in managing it.
Important: This assessment is a tool for awareness, not a diagnosis. These scores can only help you understand where you are and what support might be helpful.
What You Can Do Right Now
For Immediate Relief:
- 5-4-3-2-1 Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
- Box Breathing: Breathe in for 4, hold for 4, out for 4, hold for 4. Repeat.
- Temperature Change: Splash cold water on your face or hold an ice cube – it interrupts the anxiety spiral
For Ongoing Management:
- Create a “comfort menu” – list 10 things that genuinely soothe you when anxious
Schedule “worry time” – give yourself 15 minutes a day to worry, then intentionally shift focus
Connect with one person who makes you feel safe and understood
Limit news and social media – especially during already stressful times
For Long-Term Support:
Consider therapy if you haven’t already (we’re here when you’re ready)
Journal about what specific situations trigger your anxiety
Notice patterns – does your anxiety spike at certain times of day or around certain people?
Build a routine that includes movement, daylight exposure, and connection
A Reminder as We Head Into the Holidays
You don’t have to be grateful for everything. You don’t have to attend every gathering. You don’t have to pretend you’re fine when you’re not.
Anxiety doesn’t make you weak. It makes you human.
We’re grateful you’re here, taking care of yourself, and being honest about where you are.
Struggling with other mental health concerns? Our free Saturday walk-in sessions (10 AM – 2 PM) are here for you. No appointment needed.
