Directions to complete the Playing-it-safe questionnaire:

Below is a list of different playing-it-safe actions that most people engage in when dealing with various anxiety- or fear-based reactions. Sometimes people rely on a single playing-it-safe move, but most of the time people use a combination of them.

To figure out your playing-it-safe profile, bring to mind the difficult, upsetting, or stressful situations that you have encountered in the past three months and how you handled and experienced them. Then, read each item and rate how often you used that particular playing-it-safe move on a scale of 1 to 5 (almost never to very often) or how much you believe that statement is true on a scale of 1 to 5 (not at all to wholeheartedly believe).

(*) You will also be receiving Dr. Z’s weekly Playing-it-safe newsletter, which you can unsubscribe to at any time.

Scale:

1 = I almost never have this experience or use this ineffective playing-it-safe action

2= I seldom have this experience or use this ineffective playing-it-safe action

3= I sometimes have this experience or use this ineffective playing-it-safe action

4= I often have this experience or use this ineffective playing-it-safe action

5= I very often have this experience or use this ineffective playing-it-safe action

I make sure to have all the necessary information before making a decision, so I don’t regret things later.

1 2 3 4 5

I put off an activity for a while until I’m feeling ready to do so.

1 2 3 4 5

I repeat to myself that I’m doing the right thing and that everything will be okay.

1 2 3 4 5

I won’t be able to handle the annoying feelings that come with some situations.

1 2 3 4 5

I spend hours wondering what went wrong, what I could have done differently, and why things went a certain way.

1 2 3 4 5

I make sure to carry some items with me or drink alcohol so I feel at ease when attending a gathering that could be anxiety provoking.

1 2 3 4 5

I value examining my thoughts very much, because that’s how I know what I’m supposed to be doing.

1 2 3 4 5

I feel uncomfortable going against expectations that people have of me.

1 2 3 4 5

I criticize myself to motivate myself and keep myself accountable.

1 2 3 4 5

I struggle to see myself as not responsible for things going wrong with matters I care about (e.g., environmental protection, racism, access to mental health, discrimination because of gender, etc.).

1 2 3 4 5

I value doing things right, working hard, and pushing myself when things matter to me.

1 2 3 4 5

I jump to another project when feeling doubtful, insecure, or intimidated by a task.

1 2 3 4 5

I check on things multiple times to make sure that everything looks fine or is okay.

1 2 3 4 5

I refuse to make a fool of myself, so there is no reason to put myself through things that might backfire.

1 2 3 4 5

My mind spontaneously goes back to the past and dwells on troublesome situations.

1 2 3 4 5

I make plans to be around certain people who make me feel safe when I participate in an activity that might be overwhelming.

1 2 3 4 5

The way that I think about things defines my character.

1 2 3 4 5

I pretend that things are not important to me so I don’t rock the boat with others.

1 2 3 4 5

I know that if I’m too soft with myself I won’t get things done.

1 2 3 4 5

I’m prone to feeling responsible for other's moods, well-being, and happiness.

1 2 3 4 5

I spend time doing things that others may describe as a waste of time, because it helps me to get things done properly.

1 2 3 4 5

When things are overwhelming, I distract myself with other activities until I feel refreshed.

1 2 3 4 5

I search committedly for all the necessary information to make sure I’m making the best decision.

1 2 3 4 5

I often question my capacity to do things or to get things done.

1 2 3 4 5

It’s important to truly reflect on shortcomings, failures, and mishaps so they don’t happen again.

1 2 3 4 5

If a challenge lies ahead, I always choose the less-anxiety-provoking path so I don’t push myself more than I can handle.

1 2 3 4 5

I do my best to control my mind, otherwise I won’t feel good about myself.

1 2 3 4 5

I struggle telling people what I really think because they will think I’m stupid, reject me, or get upset with me.

1 2 3 4 5

I do my best to judge myself in a realistic manner, even if others may think it’s harsh.

1 2 3 4 5

I often do other people’s work if they’re not doing their part.

1 2 3 4 5

I’m very careful about what I’m saying, how I’m saying it, and what I’m doing when things are important to me.

1 2 3 4 5

If a project or activity has the potential to backfire, then I don’t want to try it.

1 2 3 4 5

I make statements that sound confident but are really asking for permission (e.g., Everything will be alright [right?].)

1 2 3 4 5

I don’t want people to see me as unworthy, unlovable, or not good enough, so I do what I can to prevent that opinion of me.

1 2 3 4 5

I tend to dwell on different potential bad scenarios that could happen, so I’m ahead of the game.

1 2 3 4 5

I avoid the things that make me feel anxious, even though I know it doesn’t make sense and it’s not helpful..

1 2 3 4 5

I need to think positively and optimistically when getting stuck with a negative thought..

1 2 3 4 5

Conflicts with others are really hard for me, so I do my best to minimize arguments; I just go along with others even if their opinions are different from mine.

1 2 3 4 5

I tend to be critical of myself, my actions, and my mishaps so I keep myself in check.

1 2 3 4 5

It’s important to solve problems when people I care about are in pain.

1 2 3 4 5

I dislike very much when things go wrong.

1 2 3 4 5

I tell myself that I’ll do things later.

1 2 3 4 5

I try to get rid of all my doubts before making any decision.

1 2 3 4 5

I do a good job covering my failures, incompetence, and embarrassments.

1 2 3 4 5

I spend time on potential negative outcomes, just to be safe.

1 2 3 4 5

I tend to steer clear of situations, places, people, or things that make me upset.

1 2 3 4 5

Negative thoughts are not a good sign, so I have to keep them limited.

1 2 3 4 5

I sugarcoat my opinions so people don’t get upset with me, think bad about me, or reject me.

1 2 3 4 5

I keep myself accountable for what happens by being real and tough.

1 2 3 4 5

I feel selfish if I’m not taking action to handle challenging situations.

1 2 3 4 5

I don’t enjoy doing things unless I’m good at them.

1 2 3 4 5

When a task is complicated, I don’t do it or I wait until the very last minute to handle it.

1 2 3 4 5

It’s hard to get things done when I’m feeling uncertain or when dealing with ambiguities.

1 2 3 4 5

I have a hard time accepting myself as I am, because deep down I don’t feel good about myself or I believe something is wrong with me.

1 2 3 4 5

I have a hard time falling asleep because I worry about pitfalls in the day or week ahead.

1 2 3 4 5

I come up with a plan to not go to a gathering if I know it’s going to be upsetting or too overwhelming for me.

1 2 3 4 5

I do my best to stop thinking about anything that makes me anxious.

1 2 3 4 5

Others' needs are more important than mine

1 2 3 4 5

I don’t deserve to be gentle with myself because then I’ll let myself off the hook.

1 2 3 4 5

The behaviors of people around me are a reflection of my character.

1 2 3 4 5

Directions to complete the Playing-it-safe questionnaire:

Playing-it-Safe Questionnaire