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OWL Studio · rate, identify, act

Mood & Anxiety Action Check-In

Rate what is present right now, identify the matching level and leave with one concrete behavioural path—not another score to think about.

Step 1 · check safety

Before the scores: can you stay safe?

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Are you concerned that you might harm yourself or may not be able to stay safe?

The safety answer overrides both scores. Choose “unsure” if you cannot confidently say no.

Step 2 · rate this moment

Choose the number that fits best.

Use your own meaning for the scale. Focus on current intensity and how much it is affecting your next action.

Anxiety right now

1 = settled or manageable · 7 = overwhelming

—/7Choose an anxiety levelNot selected yet
Depression or heaviness right now

1 = little heaviness · 10 = extremely hard to cope

—/10Choose a depression levelNot selected yet

Step 3 · open the behaviour menu

Choose what you will do—not everything you could do.

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Complete the safety check first.

Choose the safety answer above before using a score-based behaviour menu.