Anxiety, depression, and relationship problems are the most common reasons that people seek my services. Acceptance and Commitment Therapy is proven to be effective with anxiety, depression, and relationship problems. On this page, you will find short quizzes, symptom inventories, samples of exercises, and education about anxiety, depression, relationship problems, and Acceptance and Commitment Therapy. These quizzes, inventories, exercises, and educational pieces are not substitutes for professional diagnosis or treatment; rather, they give you a framework to help you determine whether you could benefit from professional help.

Exercises to Explore Your Understanding of and Relationship to Anxiety

What Do You Know About Fear and Anxiety?

Take a few minutes to consider your thoughts and reactions to the following questions. If you are willing, jot down your responses in a notebook.

  1. What is your anxiety like? How do you know when you are anxious?
  2. What is the difference between fear and anxiety?
  3. Are these emotions adaptive? If so, why do so many people struggle with anxiety?
  4. What is an anxiety disorder? How does someone develop a disorder?

Source: Orsillo, Susan M.; Roemer, Lizabeth (2011-08-26). The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life (p. 13). Guilford Publications. Kindle Edition.

What are Your Personal Signs and Symptoms of Anxiety?

Part A You probably remember different times when you were anxious or situations that made you stressed at the time. For this exercise, please reflect on an anxious situation in what might be a slightly different way. Think about a time within the last week when you were fearful or anxious. After you finish reading all of these instructions, close your eyes and replay the situation in your mind as vividly as you can, almost like you are starring in your own movie. Picture the environment you were in, including any sights and sounds around you, except this time, rather than just experiencing the event as it unfolds, see if you can carefully observe your reactions, even if they are totally familiar to you. Bring a new curiosity to your examination. As you put yourself back into the situation, see if you can notice the thoughts that ran through your mind, any physical changes you noticed in your body, and any other emotions besides fear and anxiety that you experienced. Notice your behaviors— things you said or did in the situation. Try to stay with the image for several minutes, then jot down what you notice by making a list of your different responses in each domain (i.e., thoughts, physical changes, emotions, and behaviors). You may want to use a notebook to do this exercise.

Source: Orsillo, Susan M.; Roemer, Lizabeth (2011-08-26). The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life (pp. 15-16). Guilford Publications. Kindle Edition.