The following assessment is taken from “Learning to Tell Myself the Truth” by William Backus
Here is a list of self-talk statements based on common misbeliefs. Read them over and check those you can relate to, those that express how you think or feel.
These statements may not necessarily reflect how you think and/or feel currently; if you recognize your own thoughts, past or present, in these statements, go ahead and check the statement.
Depression
1. Things will never get better. I have nothing to look forward to.
2. My life isn't worth living. I just don't have anything to live for.
3. No matter what I do, my past controls my life.
4. The way I was raised will always determine how I feel and what I do.
5. I feel worthless. No matter how hard I try, I feel like a failure.
6. When anyone else screws up, things seem to work out; anytime I screw up, it's a major disaster.
7. I am a failure at everything that really matters.
8. God despises people who have not lived up to His law.
9. I'm tired of hurting, tired of trying. I don't even want to get out of bed in the morning.
10. I can't change or control the way I feel.
Anxiety
1. I can't stand it if anyone is upset with me.
2. I worry about everything that could possibly go wrong.
3. If something bad happens, I should be able to handle it better than I do.
4. When someone disapproves of me, I feel like something is wrong with me.
5. I can hardly stand it if someone doesn't like me.
6. When things are going OK for me, I always feel like something terrible is going to happen to me.
7. I'd rather avoid taking any risks. I shouldn't take chances.
8. God will love me as long as I do the things I should.
9. Jesus was gentle and meek, always thinking of the welfare of others; therefore, I should let others do what they wish and not be assertive about what I want or need.
10. If I don't perform perfectly, I'm a failure.
Anger
1. I think I should get what I want most of the time.
2. My family should respect and appreciate me more than they do.
3. My spouse and children (or co-workers, relatives, etc.) should do what I want because I only have their best interests at heart.
4. When things don't go the way I planned, I get very frustrated.
5. Getting angry is a sin.
6. If my husband/wife would just listen to me, things would be better.
7. I shouldn't have to go through these unpleasant experiences.
8. I need to keep my anger to myself until I'm over it; a good Christian doesn't express anger, especially to family or church members.
9. I never learned how to control my temper when I was a kid and it's too late now.
10. I get mad because other people upset me.
Perfectionism
1. If I wasn't so successful, I don't think people would be interested in being with me.
2. I don't think relationships should be this hard. I can hardly stand it if someone doesn't like me.
3. There's a right way and a wrong way to do things, and I am impatient with others when they don't do things right. I am usually right.
4. I can change whatever is wrong with me if I just try harder.
5. When I feel bad it's usually because of the way other people have acted.
6. If I don't live up to my own expectations, I'm a failure.
7. I don't expect any more of others than I expect of myself.
8. If my family would treat me differently, I would be happier.
9. I frequently put off doing something, because I know how it should be done and doing it "right" feels overwhelming.
10. Things should be easier than this.
What This Survey Tells You
There are no norms for this inventory. You may find your self-talk tends to cluster into one or more areas of concentration, such as anxiety or depression. This survey is simply a helpful tool to clarify what areas of emotional health you will want to focus on. If you recognize your own self-talk in many of these statements, you are probably struggling with the painful effects of the underlying misbeliefs. Identifying the misbeliefs that prompt our self-talk is the first step to freeing ourselves from their control.
The assessment has ten in each of the category. Count the number of statements that you checked under each heading and rate yourself according to the following scales.
VERY HIGH: 8-10. If you checked between 8-10 in anyone category, you are undoubtedly experiencing significant emotional turmoil or relational difficulty. This assessment can be the beginning of a new life for you. These statements, representing some of the self-talk that governs your attitudes and actions, are based on misbeliefs. Recognizing your misbeliefs and learning to tell yourself the truth will have a profound effect on your life. By working this program, you're headed in the right direction.
HIGH: 5-7. If you scored in this level, you will be surprised at the progress you will make by changing your misbeliefs. Although many of your reactions, emotions, and attitudes are now grounded in misbelief, you will soon experience considerable freedom by learning to overcome these unhealthy emotional undercurrents.
MODERATE: 3-4. A moderate score in one category, with a high or very high score in another category, indicates where you need to devote your efforts first. Let one area of growth wait while you work on the area creating greater emotional distress. Then come back to the lower-scoring category. Learning to tell yourself the truth in any area of concern will have a ripple effect. Once you begin this process, you will find the power of truth affecting all areas of your life.
LOW: 0-2. A low score is an indication that this is probably not a pressing area of concern for you. However, if you scored low in each category, the cumulative effect of these misbeliefs is a hindrance to happiness and emotional well-being. Learning to tell yourself the truth will enhance your self-esteem and your relationships with God and with others.






