Calculator inputs
Rate each statement for the past two weeks. Use 0 for “not at all” and 4 for “extreme”.
Formula used
This calculator combines a checklist total with an impairment rating.
Total Score = Base Total + Impairment (0–10) (range 0–50)
Percent = (Total Score ÷ 50) × 100
Severity bands: 0–15 Low, 16–30 Mild, 31–40 Moderate, 41–50 High.
How to use this calculator
- Select a 0–4 rating for each statement.
- Enter an impairment rating from 0 to 10.
- Press Calculate score to view results.
- Use downloads to save results for reflection.
- Consider support if worries feel persistent or intense.
Example data table
Sample results showing how totals map to severity bands.
| Profile | Base Total (0–40) | Impairment (0–10) | Total (0–50) | Band | Typical pattern |
|---|---|---|---|---|---|
| Calm checker | 8 | 2 | 10 | Low | Occasional worry, limited checking, quick recovery. |
| Reassurance loop | 20 | 5 | 25 | Mild | Frequent seeking reassurance, online searches, mild disruption. |
| High scanner | 30 | 7 | 37 | Moderate | Body scanning, intrusive thoughts, reduced concentration. |
| Severe impact | 36 | 9 | 45 | High | Avoidance, strong distress, major daily impairment. |
What the score reflects
This calculator summarizes patterns linked to health anxiety, including persistent worry, misinterpreting benign sensations, repeated checking, and reassurance seeking. The ten checklist items capture intensity, while the impairment rating captures daily cost. Together, the score helps you monitor change over time, compare weeks, and identify which behaviors are active. Many people notice that worry rises after stress, so scoring can reveal clear peaks.
Why impairment matters
Two people can report similar worry yet function very differently. Impairment highlights missed work or study, conflict with family, avoidance of activities, and reduced sleep quality. Higher impairment often signals that coping strategies are being overwhelmed. When impairment is elevated, focusing on skills that reduce checking and reassurance cycles usually improves both mood and daily performance. Tracking impairment alongside the checklist helps confirm whether progress is improving concentration and daily routines.
Interpreting severity bands
The bands are screening-oriented ranges to support reflection. A low score may still feel uncomfortable during stressful periods. Mild scores often involve frequent online searches or repeated questions to others. Moderate and high scores commonly involve avoidance, intrusive illness thoughts, and strong physical tension. Use the band as a guide, and track whether your score trends down with consistent practice. If your score stays elevated for weeks, plan a focused intervention rather than relying on reassurance.
Common maintaining cycles
Health anxiety can persist when short-term relief reinforces habits that keep attention locked on threat. Useful targets include:
- Body scanning and repeated checking of sensations or readings.
- Reassurance seeking from people, clinics, or repeated tests.
- Catastrophic interpretations of normal fluctuations and fatigue.
- Avoidance that shrinks life and increases fear sensitivity.
Using results for next steps
Start with one measurable change, such as reducing symptom searches to a fixed time window. Add brief grounding practice when urges to check spike. If your band is moderate or high, consider evidence-based support like CBT for health anxiety. Sharing a saved CSV or PDF with a clinician can speed up goal setting and progress reviews. Pair your score with brief notes about triggers and sleep to make patterns easier to interpret. Improvements often show up as fewer checking episodes, then lower impairment.
FAQs
1) Is this a diagnosis of illness anxiety?
No. It is a structured self-check that summarizes symptom-related worry patterns. Diagnosis requires a qualified professional assessment considering history, context, and medical factors.
2) How often should I retake the checklist?
Weekly or every two weeks works well. Retesting too frequently can become reassurance seeking. Use a consistent schedule to track change without feeding checking habits.
3) What if my score is high but I have real symptoms?
Seek appropriate medical evaluation for new or concerning symptoms. Separately, anxiety-focused strategies can still help reduce spirals of worry, scanning, and reassurance seeking.
4) Why include an impairment rating?
Impairment captures impact on daily life, not just worry intensity. It helps distinguish occasional concern from patterns that disrupt sleep, productivity, relationships, and enjoyable activities.
5) Which items most strongly affect the score?
All checklist items contribute equally, and impairment can add up to ten points. If you want to prioritize change, start with body scanning, online searching, and reassurance loops.
6) What should I do if results increase suddenly?
Look for triggers such as stress, illness exposure, or poor sleep. Return to basics: limit checking, use grounding, and schedule worry time. If distress is severe, contact a professional promptly.