Answer 20 quick questions to estimate your anxiety level and see what your score means. This screening-style quiz is for education, not a diagnosis, and includes next-step resources.
What this anxiety self-assessment does
This quiz gives you a quick snapshot of your current anxiety level. It follows a GAD-7–style checklist that is widely used in primary care to screen and monitor symptoms. It is educational and not a diagnosis. If your score is high or your symptoms disrupt daily life, talk to a professional.
How it works
You’ll rate seven common symptoms over the past two weeks. We total your answers to estimate severity. Typical bands are: 0–4 minimal, 5–9 mild, 10–14 moderate, 15–21 severe. Use the result as a prompt to reflect and decide on next steps. Only a clinician can diagnose an anxiety disorder.
What anxiety looks like
Anxiety can affect your body, thoughts, and behavior. It may show up as restlessness, muscle tension, poor sleep, racing thoughts, or avoidance. These symptoms are common and treatable. Effective options include cognitive behavioral therapy and, when appropriate, medication. If your symptoms are severe, persistent, or getting worse, seek care.
Helpful next steps
- If your score is moderate or higher, consider booking a visit with your GP or a licensed mental health professional.
- If your main struggle is low mood or loss of interest, try our Am I Depressed quiz to check for depressive symptoms that can overlap with anxiety.
- If your stress load is the bigger issue, use the Stress quiz to track tension and burnout signs.
- If unwanted thoughts or rituals are a concern, the OCD test can help you gauge symptom patterns.
- If a specific fear dominates your day, the Which phobia do I have and Claustrophobia test pages may be more relevant.
When to get urgent help
If you feel unsafe or at risk of harming yourself, contact local emergency services. In the United States, call or text 988 for the Suicide & Crisis Lifeline or use SAMHSA’s 24/7 help at 1-800-662-HELP (4357). Outside the U.S., you can search country-specific lines via Find A Helpline. If you’re unsure, ask a trusted person to help you make the call.
Sources and further reading
For an overview of anxiety disorders, see the NIMH topic page and the WHO fact sheet on anxiety disorders. For GAD-7 background and scoring, see the original validation study on PubMed and clinical summaries such as the UK NHS overview of GAD and Patient.info GAD-7 guide. These links can help you understand results and discuss options with your clinician.
Note: Your results are private on this device. They are meant to guide a conversation, not to label you.