My Fear Thermometer
Emetophobia – Understanding my anxiety, recognising my needs and building confidence.
There is no right or wrong number. This is a tool for reflection, not a test.
How strong does my fear feel?
Move the slider to explore the different levels of anxiety. You can choose a number that feels right for you, or simply learn about the scale.
CURRENT SELECTED LEVEL
Mild anxiety
What might help at this level?
Remember
Fear can rise and fall. You do not have to solve every thought or sensation before continuing with your day.
My body sensations
Emetophobia can make physical sensations feel particularly threatening. You can explore these without repeatedly checking for danger.
A different way to respond
Try noticing the sensation, allowing uncertainty to exist and returning your attention to something meaningful. You do not need to prove what caused every sensation.
New, severe or persistent symptoms should not automatically be attributed to anxiety. Seek appropriate medical advice when needed.
My coping and confidence toolkit
These activities are designed to help you respond to fear without relying on repeated reassurance or avoidance.
1. Find my footing
Notice your feet against the floor. Look around and name three ordinary objects. Allow your breathing to settle naturally.
2. Name the fear
Practise recognising an anxious prediction as a thought rather than a fact that needs an immediate answer.
3. Make room for uncertainty
Practise allowing an unanswered question to remain unanswered while you continue a safe, ordinary activity.
4. Return to what matters
Choose a small meaningful action that fear has been interrupting. Focus on participation rather than perfect calm.
5. Respond with compassion
Notice critical self-talk and practise a more understanding response to yourself.
6. Notice my effort
Recognise moments when you made a choice based on your values rather than automatically following fear.
My personal coping statements
Select statements you would like to include in your reflection.
My reflection diary
This is a place to understand your experiences, not a requirement to monitor every anxious moment. One occasional reflection can be enough.
You can change this using the thermometer tab.
What counts as progress?
Progress can mean tolerating uncertainty, reducing an unnecessary checking ritual, asking for appropriate support or doing something meaningful while feeling anxious.
My progress and reflections
Look back at what you have learned and the efforts you have made. Anxiety numbers are only one part of the picture.
Saved diary entries
My focus
Confidence, flexibility, self-understanding and meaningful everyday activities.
My recent fear-level check-ins
A higher number is not a failure. The chart simply shows recorded experiences, not recovery or treatment progress.
My saved reflections
