Anxiety & Worry Screener (GAD-7)

Anxiety & Worry Screener

Over the **last 2 weeks**, how often have you been bothered by the following problems?

Please Note: This tool and its activities are for educational purposes only and are not a replacement for professional therapy. We do not take responsibility for any damage or outcomes from the use of this tool.

Based on the GAD-7 (Generalized Anxiety Disorder 7-Item Scale).
Source: Spitzer RL, Kroenke K, Williams JBW, et al. A brief measure for assessing generalized anxiety disorder: the GAD-7. Arch Intern Med. 2006;166(10):1092-1097.

Your Results

Reminder: This screening tool is for educational purposes only and is not a substitute for a professional diagnosis. The results can help you reflect on your recent experiences.

The 5-4-3-2-1 Grounding Guide

Instruction: When you feel overwhelmed, use your senses to connect with the present moment. Acknowledge the following things around you right now:

5 things you can SEE.
4 things you can FEEL (the chair, your clothes, the floor).
3 things you can HEAR.
2 things you can SMELL.
1 thing you can TASTE.

Scientific Basis: This technique pulls your focus away from anxious thoughts and into the physical world, interrupting the cycle of worry and helping your brain recognize you are safe in the present.
Reference: Linehan, M. M. (2014). DBT skills training manual. Guilford Press.

The Breathing Circle

Instruction: Sit comfortably. As the circle grows, breathe in slowly. As it shrinks, breathe out completely. Follow the rhythm for one minute to calm your mind and body.

Scientific Basis: Deep, paced breathing activates the parasympathetic nervous system, which tells your body it’s safe to relax, reducing the physical feelings of stress.
Reference: Zaccaro, A., et al. (2018). How Breath-Control Can Change Your Life. Frontiers in Human Neuroscience.

The Thought Swapper

Instruction: 1. In the first box, write down a thought that is making you feel anxious. 2. In the second box, challenge that thought. Is it 100% true? 3. In the third box, write a more balanced or helpful thought to ‘swap’ it with.

Anxious Thought: My Challenge: Helpful Swap:

Scientific Basis: This is a core technique from Cognitive Behavioral Therapy (CBT). It trains your brain to notice unhelpful thought patterns and actively replace them with more realistic ones, reducing their power.
Reference: Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford press.