What’s Your Anxiety Pattern?
Anxiety doesn’t look the same on everyone. Answer twelve quick questions and see which of four common patterns — Overthinker, Body-Alarm, Avoider or Perfectionist — is running most of your loop, plus the tools that fit it. Results show instantly on this page. No email required.
Start the quizPlease answer every question before seeing your result.
Your answers stay in your browser. Nothing is sent or stored.
Most people show a mix. The bars show how strongly each pattern came through in your answers.
What tends to keep this loop going
Three places to start
Next step: The 10-Minute Anxiety Reset Worksheet (free)
A printable four-step worksheet — name it, settle the body, check the story, choose the next action — built for the exact moments your pattern shows up. Free PDF, sent to your inbox.
Get the free worksheetMorning Ritual Design System
A 21-day system for engineering your first 90 minutes so the day starts calm and structured instead of reactive. A strong fit if your pattern peaks in the morning.
See the Morning Ritual SystemThe Anxiety Operating Manual
The full eight-module course manual: the anxiety loop, body & breath, thought records, morning protocol, workplace anxiety, sleep, calm routines and a relapse plan — with worksheets for every module.
See the Anxiety Operating ManualThe four patterns, briefly
The Overthinker lives in the head: replaying, forecasting, analysing. Anxiety shows up as mental noise and difficulty switching off.
The Body-Alarm feels anxiety physically first — racing heart, tight chest, stomach — and then worries about the sensations themselves.
The Avoider manages anxiety by steering around it: postponing, cancelling, not opening the message. Relief now, a bigger loop later.
The Perfectionist tries to make anxiety impossible by getting everything right: over-preparing, over-checking, and treating mistakes as threats.
Whatever your pattern, the loop is the same — trigger, interpretation, body alarm, safety behaviour, short-lived relief — and the same family of tools helps. The result page points you to the ones that fit best.