Score your anxiety out of 10
Sometimes it can help you to know how anxious you really are. A quick test is to assess your anxiety level out of 10. If you are a 9 or 10 out of 10 it is pretty high, if it is 5 you are anxious but not over the top, and 3 or lower is approaching calm.
Test yourself throughout the day. Sometimes it is a pleasant surprise to know you are low and if you are high you can try a tool from the toolkit.
The number one way to help yourself when you have anxiety is to get connected with others who you feel comfortable and safe with. You could join a group, participate in a sport, volunteer or seek counselling.
Get regular check ups
Having a good relationship with your doctor means you feel comfortable to approach them when you are going through a difficult time.
If menopause is severely affecting your life it is important to seek treatment for your symptoms as they will make your anxiety worse. There are many treatments available – see www.jeanhailes.org.au for more information.
- 1. Express yourself
- 2. Talking
- 3. Lifestyle
- 4. Problem solving
- 5. Time out to worry or be anxious
- 6. Relaxation & Mindfulness
- 7. Affirmations
- 8. Accept or fight?
- 9. Cognitive Behavioural Therapy (CBT)
- 10. What are you thinking?
- 11. Thinking record
- 12. Check yourself
- 13. Who to see and what type of therapy to have
- 14. Helpful contacts