What is loudest for you?

Twelve statements, three minutes. For each, choose how often it has been true in the last two weeks. This is a mirror, not a measurement: not a test or a diagnosis.

0 / 12 statements

01My mind replays conversations or mistakes long after they're over.

Never (0)Sometimes (1)Often (2)Most of the time (3)

02I run ahead to things that might go wrong.

Never (0)Sometimes (1)Often (2)Most of the time (3)

03I go over the same thoughts without getting any clearer.

Never (0)Sometimes (1)Often (2)Most of the time (3)

04Small things set off strong feelings in me.

Never (0)Sometimes (1)Often (2)Most of the time (3)

05A feeling from one event stays with me for the rest of the day.

Never (0)Sometimes (1)Often (2)Most of the time (3)

06I try hard not to feel what I'm feeling.

Never (0)Sometimes (1)Often (2)Most of the time (3)

07I feel tired but can't switch off.

Never (0)Sometimes (1)Often (2)Most of the time (3)

08My body feels tense: jaw, shoulders, stomach or breath.

Never (0)Sometimes (1)Often (2)Most of the time (3)

09I skip sleep, meals or breaks when I'm busy.

Never (0)Sometimes (1)Often (2)Most of the time (3)

10I worry about how others see me.

Never (0)Sometimes (1)Often (2)Most of the time (3)

11I feel I have to prove myself, or be right.

Never (0)Sometimes (1)Often (2)Most of the time (3)

12A small criticism stings for days.

Never (0)Sometimes (1)Often (2)Most of the time (3)

Where does noise show up most?

WorkRelationshipsHealthDecisionsEverywhere

How long has it felt this way?

DaysWeeksMonthsLonger

0 / 12

If you feel hopeless, unsafe, or unable to cope, please talk to someone now. See Support and safety for help in your country.

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