I’ve decided that I need to put an exact number on my levels of worry about certain things, so I can evaluate if, over time (day to day or minute to minute), I’m worried more or less about something. Which is to say, if I’m less worried, then I’m mentally healthier. I tell myself, don’t sweat the small stuff, and it’s all small stuff. And then I think, how is my friend getting killed during a home invasion a small thing?? It isn’t, but that’s a worry, NOT a reality, and the world isn’t flooded with home invaders, I have simply reversed the statistics in my head, which IS a small thing, and can be fixed with logic, right?
0 – Not worried at all. Not even crossing my mind.
1 – Random or stray thought, but not concerned, and not a thought more than once a day.
2 – Slight thoughts throughout the day, but logic abates worry.
3 – On my mind, mostly able to shoo it away, but logic not working.
4 – Slightly concerned, causing distraction when I’m not occupied.
5 – Concerned, on my mind pretty steady, even while occupied, but mostly able to function.
6 – Worried, becoming a distraction, only partially functioning, and causing stress.
7 – Worried, and starting to plan or research to gather info.
8 – Worried, calling people, breathing heavy, asthma triggered.
9 – Very Worried, tears start, calling hospitals, rapid texting, wheezing, etc.
10– Complete panic mode, very physically ill, crying uncontrollably, need help.
Please let me know if you agree with these stages of worry. If not, post yours, I’d like to hear from you!