Test the right way for you to relieve anxiety

I. What Is Anxiety and What Are 'Relief Styles'?

Anxiety is a future-oriented emotional response, usually accompanied by worry about uncertainty, tension, and physiological arousal. A 'relief style' refers to the cognitive and behavioral strategies a person habitually adopts when facing anxiety.

Not every way of 'making yourself feel a little better' is a healthy relief style. Some are effective in the short term but may lead to dependence or aggravate long-term anxiety; others seem 'useless' yet are key to rebuilding psychological resilience.

II. The Theoretical Basis of This Test

This test mainly draws on the following two classic psychological theories and models:

• Lazarus and Folkman's 'coping theory' (COPE): dividing coping styles into 'problem-focused coping' and 'emotion-focused coping', and emphasizing how adaptive strategies differ across situations.
• The concept of experiential avoidance in Acceptance and Commitment Therapy (ACT): pointing out that excessively avoiding negative emotions actually intensifies anxiety, whereas 'acceptance + valued action' is a more sustainable path to regulation.

III. The Four Assessment Dimensions of This Test

The test is built around four typical patterns of anxiety relief, with 18 questions in total:

• Cognitive reappraisal ability: whether you can reinterpret anxiety-provoking situations instead of falling into catastrophic thinking.
• Problem-solving tendency: whether you tend to confront problems and break down stressors rather than waiting passively.
• Degree of avoidance and suppression: whether you habitually suppress emotions, avoid situations, or divert attention through addictive behaviors.
• Support seeking and social connection: whether you are willing to express vulnerability to others and draw emotional buffering from relationships.

IV. Who Is This Test For?

This test is suitable for the following people:

• People who often feel tense and worried but do not know how to cope
• People who habitually 'relieve' their emotions by scrolling their phones, staying up late, or binge eating
• People who want to improve their emotional regulation skills and reduce internal friction
• People going through stressful events who want to find healthier ways to cope

V. Scoring and Results

Each question is scored 1-5, from 'strongly disagree' to 'strongly agree'. Based on the combination of your scores across the four dimensions, the system will determine your current anxiety relief pattern and offer targeted advice.