Baviu B. Buins, NB The Feeling uoou Banubook, copyiight 1999.

TBE B0RNS ANXIETY INvENT0RY

!
"#$%&'(%")#$* The following is a list of symptoms that people
sometimes have. Put a check ( ) in the space to the iight that bests
uesciibes how much that symptom oi pioblem has botheieu you
uuiing this past week.

!!!!!!!!!!!!$+,-%),!."$%!
!
u
-
N
0
T

A
T

A
L
L

1
-
S
0
N
E
W
B
A
T

2
-
N
0
B
E
R
A
T
E
L
Y

S
-
A

L
0
T

!
!!!!!!!!!!(/%01)&+!"*!/#2")'$!300."#1$!
1. Anxiety, Neivousness, Woiiy, anu Feai


2. Feeling that things aiounu you aie stiange, unieal oi foggy


S. Feeling uetacheu fiom all oi pait of youi bouy


4. Suuuen unexpecteu panic spells


S. Appiehension oi a sense of impenuing uoom


6. Feeling tense, stiesseu, "uptight," oi on euge


!!
!!!!!!!!!(/%01)&+!""*!/#2")'$!%4)'14%$!
7. Bifficulty concentiating


8. Racing thoughts oi youi minu jumps fiom one thing to the next.


9. Fiightening fantasies oi uayuieams


1u. Feeling that you'ie on the veige of losing contiol


11. Feais of ciacking up oi going ciazy


12. Feais of fainting oi passing out


1S. Feais of physical illness oi heait attacks oi uying


14. Conceins about looking foolish oi inauequate in fiont of otheis


1S. Feais of being alone, isolateu, oi abanuoneu


Baviu B. Buins, NB The Feeling uoou Banubook, copyiight 1999.
16. Feais of ciiticism oi uisappioval


17. Feais that something teiiible is about to happen


!
!!!!!!!!!!(/01)&+!"""*!-4+$"(/.!$+,-%),$!
18. Skipping oi iacing oi pounuing of the heait (palpitations)


19. Pain, piessuie, oi tightness in the chest


2u. Tingling oi numbness in the toes oi fingeis


21. Butteiflies oi uiscomfoit in the stomach


22. Constipation oi uiaiihea


2S. Restlessness oi jumpiness


24. Tight, tense muscles


2S. Sweating not biought on by heat


26. A lump in the thioat


27. Tiembling oi shaking


28. Rubbeiy oi "jelly" legs


29. Feeling uizzy, lightheaueu, oi off balance


Su. Choking oi smotheiing sensations oi uifficulty bieathing


S1. Beauaches oi pains in the neck oi back


S2. Bot flashes oi colu chills


SS. Feeling tiieu, weak, oi easily exhausteu



Auu up youi total scoie foi the SS symptoms anu iecoiu it heie.




!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!5/%0*!



Baviu B. Buins, NB The Feeling uoou Banubook, copyiight 1999.


!
%)%/.!$()&0!
!
!
501&00!)3!/#2"0%+!
!
+)'&!$()&0!
u-4 Ninimal oi No Anxiety


S-1u Boiueiline Anxiety


11-2u Nilu Anxiety


21-Su Noueiate Anxiety


S1-Su Seveie Anxiety


S1-99 Extieme Anxiety oi Panic



Copyiight ! 1989 by Baviu B. Buins, N.B., fiom !"#$%##&'()$*++,$-.(,/++0
B0W T0 0vERC0NE FEARS,
PB0BIAS, ANB PANIC ATTACKS

!"# $%&#&'(&)*+&,$-.#
+&$%/0#
Bo an expeiiment to test youi belief that you'ie "ciacking up" oi
"having a heait attack" oi "losing contiol."

1"## (-)-0/'*-.#
$&2%,*34&5#
Exaggeiate youi feais insteau of iunning away fiom them. If you
have the feai of ciacking up oi having a stioke, you tiy youi
haiuest to ciack up oi have a stioke.

6"### 5%-+&7-$$-28*,9#
&'&)2*5&5#
Puiposely uo something silly in public, in oiuei to oveicome youi
feai of appeaiing foolish.

:"### 2/,;)/,$#</4)#
;&-)5#
Expose youiself to whatevei you'ie afiaiu of insteau of iunning
away anu letting youi feais ciipple you. Theie aie thiee ways of
uoing this:

# 5=>>?@#?ABCD=E?#CE#
FGHCC>I@JK#
Allow youiself to expeiience all youi symptoms, no mattei how
bau they get. You enuuie youi feais until they iun theii couise.

# 9EL>=LH#?ABCD=E?# You giauually expose youiself to whatevei you'ie afiaiu of (like
being away fiom home alone, getting into gioceiy stoies, oi
taking buses oi elevatois). You back off when youi anxiety
becomes too gieat.

# $M?#BLEN@?EDMIB#
O?NMC>#
If you'ie afiaiu of being alone, you can ask someone you feel safe
with to walk a ceitain uistance aheau of you anu wait foi you.
Then you walk anu meet them theie. The next time you ask them
to go a little faithei, so you can giauually inciease the uistance
you can walk alone.

P"## 0-*.<#+//0#./9# Wiite uown the negative thoughts that make you feel anxious oi
fiighteneu. Iuentify the uistoitions in these thoughts anu ieplace
them with moie iealistic, positive thoughts. Insteau of woiiying
youiself sick by constantly pieuicting failuie anu catastiophes,
tell youiself that things will tuin out ieasonably well.

Q"### $%&#2/5$7R&,&;*$#
-,-.<5*5#
Nake a list of the auvantages anu uisauvantages of woiiying anu
avoiuing whatevei you feai. Weigh the auvantages against the
uisauvantages. Nake a seconu list of the auvantages anu
uisauvantages of confionting youi feais. Weigh the auvantages
against the uisauvantages.

S"### (/5*$*T&#*+-9*,9# Substitute ieassuiing anu peaceful images foi the fiightening
uayuieams anu fantasies that make you feel so anxious.

Copyiight ! 1989 by Baviu B. Buins, N.B., fiom !"#$%##&'()$*++,$-.(,/++0
U"### 0*5$)-2$*/,# Bistiact youiself with intense mental activity (like woiking on a
Rubik's Cube), stienuous exeicise, oi by getting involveu in youi
woik oi a hobby.

V"## $%&#-22&($-,2&#
(-)-0/'#
When you feel anxious oi panicky, you may make matteis woise
y insisting that you shoulun't feel this way. This is like thiowing
gasoline on a fiie, anu youi anxiety gets woise. 0ne way to
uevelop gieatei self-acceptance is to wiite out a uialogue with an
imaginaiy hostile stiangei who puts you uown foi feeling
anxious. The hostile stiangei is simply a piojection of youi own
self-ciiticism. When you talk back to them, you will uevelop
gieatei self-acceptance, anu youi anxiety will usually uiminish oi
uisappeai.

!W"###

9&$$*,9#*,#$/42%# When you feel anxious oi panicky, you aie piobably ignoiing
ceitain pioblems that neeu to be uealt with. Review youi life anu
tiy to get in touch with the situation that's making you feel so
upset. When you finu the couiage to ueal with the pioblem moie
openly anu uiiectly, it can be veiy libeiating!