Anxiety Gauge Worksheet Single Page Edition PlusInner Intensity Gauge Name: Date: Intensity Body Signals Thoughts What's Seen Strategies 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm
Anxiety Gauge WorksheetInner Intensity Gauge Mapping my internal and external landscape Name: Date: Fill in each row to create your personal manual. Level 1 is calm; Level 10 is an emergency. Describe your body signals, thoughts, and what others might notice. Level My Body My Thoughts What Others See 10 9 8 7 6 5 4 3 2 1
Anxiety Gauge Examples HandoutIntensity Guidebook Example signals for your internal landscape How to use: These are common examples. Your experience might be different! Use these to help you think of what happens for you at each level. Level Body Signals Internal Thoughts External Actions 10 Chest pain, gasping for air, shaking. "I'm in danger! I need to escape right now." Screaming, sobbing, or frozen in place. 9 Vision narrowing, dizzy, intense nausea. "It's all falling apart. I can't handle this." Pacing, refusing to talk, rapid movement. 8 Racing heart, sweating, stomach knots. "What if I fail? Why is everyone staring?" Snapping at friends, crying, hiding. 7 Tight shoulders, clenched jaw, jittery. "This is too much. I want to go home." Tapping feet, short answers, distracted. 6 Headache, dry mouth, feeling hot. "I'm worried I'll mess this up. It's hard." Asking for reassurance, sighing deeply. 5 Butterflies, fidgety, slightly flushed. "I feel nervous. I need to focus." Biting nails, picking at clothes, quiet. 4 Slight tension, extra energy, alert. "I have a lot to do. Hope I don't forget." Checking the time often, working fast. 3 Steady breathing, focused energy. "I'm ready, but thinking about it a lot." Engaged, talking a little bit faster. 2 Relaxed body, normal heart rate. "I'm doing okay. I feel confident." Smiling, relaxed body, listening well. 1 Deep, easy breathing. Body feels heavy. "I am safe and calm. It is peaceful." Moving slowly, peaceful expression.
Anxiety Gauge Worksheet Single Page Edition PlusInner Intensity Gauge Name: Date: Intensity Body Signals Thoughts What's Seen Strategies 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm
Anxiety Gauge Worksheet 6 LevelInner Intensity Gauge Mapping my internal and external landscape Name: Date: Fill in each row to create your personal manual. Level 1 is your calmest state, and Level 6 is your highest intensity. Describe what happens in your body, the thoughts in your head, and what others might notice. Level My Body My Thoughts What Others See 6 5 4 3 2 1 Helpful Tip: It’s easier to fill this out when you’re feeling at a Level 1 or 2. This way, you have a plan ready for when things start to move toward a 5 or 6!
Anxiety Gauge Worksheet 6 LevelInner Intensity Gauge Mapping my internal and external landscape Name: Date: Fill in each row to create your personal manual. Level 1 is calm, and Level 6 is high intensity. Describe your body signals, thoughts, and what others might notice. Intensity Level My Body My Thoughts What Others See 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm Helpful Tip: It’s easier to fill this out when you’re feeling at a Level 1 or 2. This way, you have a plan ready for when things start to move toward a 5 or 6!
Anxiety Gauge Examples 6 LevelIntensity Guidebook Example signals for your internal landscape (1-6 Scale) How to use: These are common examples to help you identify your own signals. Everyone's "Volume Dial" for anxiety looks a little different! Level Body Signals Internal Thoughts What Others See 6 Emergency Extreme shaking, chest pain, gasping for air, or feeling totally numb. "I'm in danger!" "I need to get out now." Thoughts are racing too fast to catch. Screaming, sobbing, running away, or becoming completely silent and "frozen." 5 Very High Racing heart, stomach in knots, heavy sweating, muscles very tight. "Everything is going wrong." "I can't handle this." Worrying about the worst case. Snapping at others, pacing, crying, or avoiding eye contact completely. 4 Rising Headache, dry mouth, "butterflies" in stomach, feeling hot or flushed. "I'm worried I'll mess this up." "This is getting really hard to do." Asking for reassurance often, fidgeting, biting nails, or sighing deeply. 3 Noticeable Extra energy, jittery feeling, slight muscle tension in shoulders. "I have a lot to do today." "I hope I don't forget anything important." Checking the clock, working faster than normal, tapping a pencil or foot. 2 Steady Body feels relaxed, breathing is steady, normal energy level. "I'm doing okay." "I feel pretty confident about what I'm doing." Smiling, listening well, relaxed posture, able to focus easily. 1 Calm Deep, easy breathing. Muscles feel heavy and relaxed. Hands are warm. "I am safe." "Everything is peaceful right now." Mind feels clear. Moving slowly and calmly, peaceful facial expression, quiet voice.
Anxiety Gauge Worksheet 6 Level Strategy EditionInner Intensity Gauge Mapping my internal landscape & navigation plan Name: Date: Fill in each row to map your anxiety signals. In the last column, list strategies that help you feel safe and move back down toward Level 1. Level Body Thoughts Visibility Strategies 6 5 4 3 2 1 The Goal: You don't always have to be at a Level 1. The goal is knowing how to move down when things feel too intense!
Anxiety Gauge Worksheet 6 Level Strategy EditionInner Intensity Gauge My personal map for navigating anxiety Name: Date: Fill in each row to create your personal manual. Level 1 is your calmest state; Level 6 is your highest intensity. Use the last column to plan strategies that help you move back down. Intensity My Body My Thoughts What's Seen Strategies 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm The Compass Goal: You don't always have to be at Level 1. This gauge is a compass to help you navigate back when the waves get choppy.
Anxiety Gauge Examples 6 Level Strategy EditionIntensity Navigation Guide Example signals and strategies for a 1-6 scale How to use this guide: These are common examples. Everyone's "Volume Dial" for anxiety looks a little different! Use these to help you identify your own unique signals and tools. Intensity Body Thoughts Seen Strategies 6 Shaking, gasping for air, chest pain, "frozen." "I'm in danger!" "I need to run." racing thoughts. Screaming, sobbing, or totally silent/shut down. Call for help, "Ice water" face splash, deep grounding. 5 Racing heart, stomach knots, sweating, tight jaw. "I can't handle this." "Everyone is watching." Snapping at others, pacing, hiding, crying. Wall pushes, box breathing, weighted blanket, dark room. 4 Headache, dry mouth, feeling hot, fidgety. "I'm worried I'll mess up." "This is really hard." Asking for reassurance, picking at skin, sighing. 5-4-3-2-1 senses, drink cold water, positive self-talk. 3 Extra energy, jittery, tight shoulders. "I have so much to do." "Don't forget anything." Checking the time, tapping foot, working fast. Make a list, 3 deep breaths, stretch, take a short walk. 2 Relaxed body, steady breathing, normal pulse. "I'm doing okay." "I can handle my day." Smiling, listening well, relaxed posture. Mindful observation, gratitude thought, gentle hum. 1 Deep breathing, muscles feel heavy and relaxed. "I am safe and calm." "It is peaceful." Moving slowly, peaceful face, quiet voice. Meditation, soft music, drawing, just "being."
Anxiety Gauge Worksheet 6 Level Strategy EditionInner Intensity Gauge My map for understanding and navigating anxiety Name: Date: Fill in each row to create your personal manual. Level 1 is calm; Level 6 is highest intensity. In the last column, list strategies that help you move back down toward Level 1. Intensity Body Thoughts Seen Strategies 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm Navigation Goal: You don't have to stay at Level 1 all the time. The goal is knowing how to use your strategies to steer yourself back when things get intense.
Anxiety Gauge Worksheet Strategy EditionInner Intensity Gauge My map for understanding and navigating anxiety Name: Date: Intensity Body Thoughts Seen Strategies 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm
Anxiety Gauge Worksheet Max Space EditionInner Intensity Gauge My map for understanding and navigating anxiety Name: Date: Intensity Body Thoughts Seen Strategies 6 Emergency 5 Very High 4 Rising 3 Noticeable 2 Steady 1 Calm
