Cognitive Behavioural Therapy

Persistent and hard-to-control worry about everyday things (often disproportionate to the situation)

Restlessness or feeling “on edge” most of the time

Difficulty concentrating or experiencing a “blank mind” due to worry

Physical symptoms such as muscle tension, fatigue, or sleep problems (like trouble falling or staying asleep)

Persistent negative self-talk and focusing on personal flaws

Difficulty accepting compliments or recognizing achievements

Fear of failure or judgment, leading to avoidance of new challenges

Comparing yourself unfavorably to others most of the time

Spending a lot of time worrying about a specific part of your appearance that others may not notice or see as a problem

Frequently checking mirrors or photos, or avoiding them altogether because they feel distressing

Feeling the need to repeatedly ask others for reassurance about how you look, or trying to “fix” the perceived issue (e.g., grooming, covering up)

Feeling very upset, anxious, or avoiding social situations because of concerns about appearance

Feeling very nervous or self-conscious in social situations, especially when meeting new people or speaking in groups

Worrying a lot about being judged, embarrassed, or saying/doing something “wrong” in front of others

Avoiding social situations (like parties, meetings, or speaking up in class/work) because they feel overwhelming

Physical anxiety symptoms in social settings, such as blushing, sweating, shaking, or a racing heart

Constant worry that you have or will develop a serious illness, even when medical tests are normal

Frequently checking your body for signs of illness or misinterpreting normal sensations as something serious

Seeking repeated reassurance from doctors, online searches, or others—but only feeling briefly relieved

Avoiding medical information or appointments (or the opposite: frequent appointments) because of ongoing health fears

Unwanted, repetitive thoughts or worries that feel intrusive and hard to ignore (obsessions)

Feeling driven to do certain actions or routines over and over to reduce anxiety or prevent something bad (compulsions)

Spending a lot of time on these thoughts or behaviours, to the point it interferes with daily life

Feeling temporary relief after completing rituals, but the anxiety and urges quickly return

Re-experiencing the traumatic event, such as flashbacks, nightmares, or distressing memories that feel very real

Avoiding reminders of the trauma, including places, people, thoughts, or conversations connected to it

Feeling constantly “on edge,” easily startled, or having trouble relaxing or sleeping

Negative changes in mood or thinking, such as feeling detached, guilty, numb, or losing interest in things you used to enjoy

Feeling low, sad, or empty most of the time

Losing interest or enjoyment in things you used to like

Changes in sleep or energy (sleeping too much or too little, feeling tired all the time)

Difficulty concentrating, making decisions, or feeling hopeless about the future

Sudden episodes of intense fear or panic that seem to come out of nowhere

Strong physical sensations like a racing heart, chest tightness, shortness of breath, or dizziness

Feeling like something terrible is happening (e.g., losing control, having a heart attack, or dying)

Ongoing worry about having another panic attack, sometimes leading to avoiding certain situations