I put off checking my balances because I worry about what I'll find.
Financial Anxiety / Avoidance Tracker
Answer a few prompts to understand how money stress shows up.
Use a simple 1–5 scale for each statement. Your score stays on this device and helps you spot trends over time.
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Avoidance
Tendency to delay or skip money tasks when stress spikes.
I avoid opening bills or financial emails until the last minute.
I delay making financial decisions even when I know they need attention.
I let automatic payments run without reviewing them because it feels overwhelming.
I postpone difficult money conversations with partners or family.
I distract myself with other tasks when I plan to review my finances.
Emotional Distress
Catastrophizing, spiraling thoughts, or physical stress responses tied to money decisions.
Money worries keep me up at night or make it difficult to relax.
Unexpected expenses immediately trigger worst-case scenario thinking.
I feel physical symptoms (tight chest, racing thoughts) when dealing with money.
I worry that one mistake could ruin my financial future.
I replay past financial decisions in my head and feel anxious about them.
Thinking about retirement or big goals makes me feel panicked.
Shame & Guilt
Self-criticism or embarrassment that shows up when talking about finances.
I worry others would judge me if they knew about my finances.
I feel guilty spending money on myself, even when it fits my budget.
I compare my finances to others and feel behind.
I keep financial stress secret because it feels embarrassing.
Talking about money with friends or advisors makes me uncomfortable.
I blame myself harshly when I go off budget or miss a goal.
Answer each prompt to generate your snapshot.
Trend snapshot
Anxiety score trend
Each saved snapshot plots your overall percentile. Aim for lower scores over time.
Save a snapshot after completing the tracker to start visualizing your anxiety percentile over time.
Saved snapshots
Save a score after each check-in to notice trends over time.
Nothing saved yet.
Results explainer
Each check-in gives you sub-scores for avoidance, distress, and shame, plus one overall level with a clear label. You’ll also see which area is pulling the score up and a short note about what that pattern often looks like day to day.
Disclaimer
Estimates are illustrative and for educational purposes only. This tracker does not provide mental health, financial, tax, or legal advice. Results depend on your inputs and may not reflect clinical assessments. For personal support, speak with a licensed professional who can understand your situation.
How it works
The tracker scores each answer on a 1–5 scale, averages them into the three subscales, then blends those into an overall 0–100 style score. A simple band label keeps the readout quick—low, moderate, or high—so you can see where you are at a glance.
Inputs used
- 18 self-report prompts (1–5 scale)
- Subscale grouping: avoidance, distress, shame
- Optional saved snapshots you can compare later
Core formulas
- Subscale score = average of answers in that group
- Overall score = weighted blend of subscales
- Banding = mapping the overall score into four levels
Calculation steps
- Answer 18 prompts on a 1–5 scale.
- Average answers into the three subscales.
- Blend subscale averages into an overall score.
- Map the overall score into a labeled band.
- Save snapshots to see how scores change over time.
Example scenario
Say your answers average to 2.8 on avoidance, 3.4 on distress, and 2.6 on shame. That blend might land in a moderate band with distress showing up the most. If you check in a month later and distress drops to 2.8, saving both snapshots makes it easy to see if that shift is real or just a blip.
Interpretation notes
- Higher scores mean those feelings are showing up more often or more strongly.
- Ups and downs over time can hint at what’s easing or flaring up.
- Subscales help you see whether avoidance, distress, or shame is leading.
- These are illustrative signals, not a clinical diagnosis.
Limitations & assumptions
This is a self-assessment with straightforward scoring. It does not replace professional evaluation or therapy. Scores depend on honest answers and do not account for personal context, diagnoses, or outside factors. Use the outputs as a reflection prompt, not as advice.
FAQs
Quick answers
What does this tracker estimate?
It turns your 18 answers into avoidance, distress, and shame sub-scores, then blends them into one overall financial anxiety level you can track over time.
What is included or excluded?
Included: your answers and the subscale weights built into the tool. Excluded: clinical diagnoses or outside data—this is a self-check, not therapy.
What assumptions are used?
Prompts are scored 1–5, averaged per subscale, then combined into an overall 0–100 style range with four labeled bands. It’s a simple illustration, not a clinical scale.
Can I save or export my entries?
Yes. Save snapshots locally on this device and export a summary if you want a record to share or revisit.
Is my data private?
Calculations run in your browser. Inputs and saved snapshots stay on your device unless you choose to export a file.
Is this mental health advice?
No. It’s an educational self-check. Share results with a licensed professional if you want clinical guidance.
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