How loud is your brain right now?

A 2-minute check-in. No judgment, no diagnosis. Just you being honest with yourself.

First, let's check the volume.

Drag each slider to where it feels true.

How often does your brain replay things on a loop?

NeverAll the time

How hard is it to relax, even when nothing is wrong?

Pretty easyNearly impossible

How often do you cancel plans because of how you feel?

RarelyConstantly

Okay, which one sounds more like you?

Tap the one that hits closer to home.

"My stress shows up in..."
My body
(tension, stomach, headaches) Physical
My thoughts
(racing, looping, catastrophizing) Cognitive
"When I'm anxious, I tend to..."
Avoid and cancel plans Avoidance
Overthink and seek reassurance Rumination

Keep going. Almost through this part.

"The hardest part is..."
I can't relax even when nothing is wrong Constant tension
I can't stop imagining what could go wrong Anticipation
"People probably don't know that I..."
Feel physically on edge most of the time Hyperarousal
Replay every conversation in my head Rumination

Tap everything that sounds like your brain right now.

As many as you want. No wrong answers.

What if something goes wrong
Did I say the wrong thing
I should have done it differently
What are they thinking about me
Something bad is about to happen
I need to check again
I can't turn it off
Why can't I just relax

Now tap everything your body does when you're stressed.

Jaw clenching
Tight shoulders
Stomach knots
Heart racing
Can't sit still
Trouble breathing
Headaches
Trouble sleeping
Exhaustion

Quick round. Go with your gut.

One more thing...

It's Sunday night. You have a normal week ahead. Are you...
Fine, looking forward to it
Already running through everything that could go wrong
Sick to my stomach
Your friend cancels plans last minute. First feeling?
Relief, honestly
Spiral. Did I do something?
No big deal
You sent a text and haven't heard back in 2 hours.
They're probably busy
Rereading what I sent
Convinced they're mad at me

Mind
Body
Behavior
Book a Free Call with Cory Take me back

This is a self-reflection tool, not a clinical assessment. It does not diagnose anxiety disorders. If you're in crisis, call or text 988.

Your Anxiety Check-In

What your answers tell me:

Reflection prompts:

When you're ready to talk:

Corrin "Cory" Sotala, M.S., LPC

Bright Day Wellness, LLC

910 Elm Grove Road, Suite 8, Elm Grove, WI 53122

(262) 264-8877 | corrin@brightdaywellness.com

brightdaywellness.clientsecure.me

This is a self-reflection tool, not a clinical assessment. It does not diagnose anxiety disorders or any mental health condition. Results are for personal reflection only and should not replace professional evaluation.
If you are in crisis, call or text 988 (Suicide & Crisis Lifeline) or call 911.

© 2026 Bright Day Wellness, LLC. All rights reserved.

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