Free Anxiety Test Online — Discover Your Anxiety Level in Minutes

Feeling on edge, unable to switch off your thoughts, or avoiding situations that used to feel comfortable? You are not alone. Anxiety disorders affect more than 284 million people worldwide, making them the most common mental health problem in the world. Yet millions of people go for years suffering from their anxiety disorders without ever truly understanding their problem or where to go to get help.

With this free anxiety test online, you can find out if you suffer from an anxiety disorder and what you need to do next. By combining four different clinically validated anxiety screening tools — the GAD-7, the PHQ Anxiety Module, the State-Trait Anxiety Inventory (STAI) and the Mini-SPIN Social Phobia Inventory — this anxiety test will give you an accurate and complete assessment of your level of anxiety in less than three minutes. Completely anonymous. Free of charge. Instant results.

What Is an Anxiety Self-Assessment Tool and How Does It Work?

An anxiety test is a collection of questions based on clinically validated psychometric scales. As opposed to an informal questionnaire, an anxiety screening tool uses the answers you provide to give you a numerical result, which will then be compared to thresholds determined via research with a large number of participants.

Each question in this test relates to one of five categories — cognitive worry, physical tension, emotional reactivity, avoidance and panic — and your overall score will indicate how severely you are affected in any of those domains. In addition, this test will break down your results per anxiety symptom, allowing you to understand not only your overall level of anxiety but also your predominant form of anxiety.

How to Take an Anxiety Test and Get the Most Accurate Results

In order to receive accurate results from your anxiety screening test, answer each question according to your actual experiences during the designated period of time and not according to how you would like to feel. There are no right or wrong answers here; the purpose of the test is to help you and not to judge you.

• Answer the questions according to your regular experiences.
• Read each question carefully; some relate to the last two weeks, while others relate to your current feelings.
• Complete the test in a quiet environment when you can think clearly.
• Complete all four anxiety screenings if you want a comprehensive assessment.

The Four Types of Anxiety Tests Explained

GAD-7 – The Gold Standard Generalized Anxiety Disorder Test

The GAD-7 test (Generalized Anxiety Disorder 7-Item Scale) was created by Spitzer, Kroenke, Williams and Löwe in 2006. It is one of the most frequently used anxiety tests in the world today. The GAD-7 is the main anxiety assessment instrument used by NHS GPs in the United Kingdom and is integrated into the healthcare systems of over 50 countries.

GAD-7 consists of seven questions asking you how often you have been affected by a particular symptom over the last two weeks. Each answer is assigned a numerical score between 0 (not at all) and 3 (nearly every day), resulting in a possible total score of 21. Your score places you in one of four severity groups:

Score of 10 or above on GAD-7 questionnaire is generally considered a positive screen for generalised anxiety disorder and indicates the need for a comprehensive clinical assessment.

PHQ Anxiety Module — Panic and Worry Assessment

Patient Health Questionnaire Anxiety Module is an eight-question anxiety quiz, widely used in general practice around the world. Whereas GAD-7 only screens for worry, PHQ Anxiety Module screens for both panic and worry symptoms and is thus particularly helpful if you suspect having panic disorder alongside your other anxiety symptoms.

Items are rated on 0-2 scale (0 = not bothered at all, 2 = bothered a lot) and assess several dimensions of anxiety, such as worry, panic symptoms, physical tension, sleep disturbances, cognitive problems, and irritability. PHQ Anxiety Module is especially helpful for those who experience what feels like physical illness with their anxiety.

State Anxiety Scale (STAI-S) — How You Feel Right Now

State-Trait Anxiety Inventory State Scale (STAI-S) is the only test on this list that specifically assesses how anxious you feel right now, as opposed to over the past weeks. Developed by Charles Spielberger in 1970, this scale remains one of the most cited instruments in psychology literature, used in thousands of published research studies.

Differentiating between state (current) and trait (general) anxiety is clinically very important, as high score on STAI-S may indicate a temporary, situational source of stress — an exam, a difficult discussion, worries about your health. Repeating the test later may help to differentiate between a passing stressor and more general anxiety problem.

This free anxiety test comprises ten statements, some of which are negatively worded (such as “I feel calm”) and scored backwards, to capture the complexity of your emotions accurately.

Mini-SPIN — Social Anxiety Test

Mini-SPIN is a three-question adaptation of the Social Phobia Inventory (SPIN), developed and validated by Connor et al. in 2001. Despite being very brief, Mini-SPIN has shown exceptional sensitivity — a study in Journal of Anxiety Disorders reported a sensitivity and negative predictive value of 99% for detecting social anxiety disorder at a cut-off of 6.

Social anxiety test screens for fear of embarrassment, avoiding situations when you become the centre of attention, and fear of looking stupid. If you frequently avoid social situations, fear them intensely, or analyse them afterwards, looking for mistakes, you might benefit from completing this short questionnaire.

Common Anxiety Disorder Symptoms — What to Look For

People who wonder “am I anxious?” or “how to know if you have anxiety” are likely to experience symptoms that they haven’t yet connected to anxiety. Anxiety is much more than just feeling worried — it is a complex set of cognitive, physical, and behavioural experiences, interfering with your life.

Cognitive Symptoms

The cognitive experience of anxiety typically involves uncontrollable worry, difficulty concentrating, catastrophic thinking (thinking of the worst-case scenario), and the feeling that something bad is going to happen. Often, people describe their anxious mind as a computer with too many tabs opened — always busy, never resting.

Physical Symptoms

Anxiety has a pronounced physical aspect, that is often mistaken for illness. Some common physical anxiety disorder symptoms include:

• Racing or pounding heart;
• Shallow or rapid breathing;
• Muscle tension, especially in the shoulders, neck, and jaw;
• Gastrointestinal disturbance (nausea, diarrhoea, abdominal pain);
• Sweating;
• Trembling;
• Headaches;
• Fatigue;
• Dizziness or lightheadedness.

Many patients consult their GP several times before discovering the real cause of their physical symptoms. Anxiety and physical symptoms go hand in hand. Get your BMI calculated today.

Behavioural Symptoms

Anxiety influences our behaviour — sometimes in ways that temporarily reduce discomfort, but reinforce and amplify anxiety in the long term. Avoidance is the most typical behaviour — avoiding situations, places, people, and tasks that trigger anxiety. While avoidance provides immediate relief, it makes us feel even more anxious in the long term.

• Other common anxiety disorder symptoms include:
• Procrastinating because of fear of failure or criticism;
• Seeking repeated reassurance from friends, relatives, or internet sources;
• Checking (constantly double-checking that door is locked, email is sent, etc.);
• Difficulty saying ‘no’ out of fear of conflict or disapproval;
• Avoiding social activities and contacts;
• Isolating yourself from loved ones;

Interpreting Anxiety Test Results

Receiving your results on the anxiety severity scale can feel intimidating, especially if your score lands in the moderate or severe ranges. Read on to learn how to interpret your results and what to do next.

Minimal or Low Score

Having minimal or low anxiety doesn’t mean you never feel anxious — some anxiety is normal and adaptive. This result means that your anxiety is not causing you much trouble at the moment. Maintain your healthy habits — exercise regularly, get good sleep, stay socially connected, and manage stress.

Mild Score

Having mild anxiety is very common and often indicates that lifestyle factors are playing a role in your anxiety symptoms. This is the best time to implement targeted self-help techniques. Evidence-based methods include reading self-help books on cognitive behavioural therapy (CBT), using mindfulness apps, and exposing yourself to feared situations gradually.

Moderate Score

A score of this magnitude suggests that anxiety is interfering with your functioning in important areas of life — work performance, relationships, sleep, physical health, etc. In this case, seeking professional help is highly recommended. CBT is the most scientifically validated treatment for anxiety and is available both on the NHS and privately.

Severe Score

This score suggests that anxiety is causing you considerable distress and interfering significantly with your life. Please remember that this is just a result of a free anxiety test and cannot serve as a diagnosis. Consider consulting your GP or a mental health professional about your result. Effective treatments include CBT, ACT, and anti-anxiety medications.

Important: These results are not a diagnosis

These tests are meant to provide a clinical indication of the likelihood of having an anxiety disorder. Neither is a diagnostic tool — only a qualified psychologist or psychiatrist can diagnose a mental condition. Discuss your test results with your GP or therapist, not treat them as a final verdict.

Evidence-Based Strategies to Combat Anxiety

No matter where your anxiety test result stands, the following approaches have been proven to be effective in reducing anxiety severity at all severity levels.

Cognitive Behavioural Approaches

CBT is the gold-standard psychological treatment for anxiety disorders. Even without a professional therapist, you can start using its basic principles: Identify your automatic negative thoughts, challenge the evidence for and against, and create more balanced alternatives. Gradually, CBT helps to change neural pathways behind anxious thinking.

Regulated Breathing

Controlled breathing techniques are arguably the quickest way to reduce anxiety symptoms. Two popular techniques include box breathing (4 counts inhalation, 4 counts hold, 4 counts exhalation, 4 counts hold) and physiological sighing (two inhalations through the nose, followed by a slow exhalation). Both activate the parasympathetic nervous system and reduce anxiety in 2-3 minutes.

Physical Activity

According to a meta-analysis published in JAMA Psychiatry, physical exercise lowers anxiety symptoms to the degree comparable to pharmacological interventions. Just 20-30 minutes of walking briskly five times per week significantly decreases anxiety, in part by increasing GABA production and stimulating endorphin release.

Optimisation of Sleep

Anxiety and sleep quality influence each other negatively. Paying special attention to sleep hygiene (consistency in bed and wake times, avoiding screens for an hour before bed, cool and dark sleeping environment, avoiding caffeine after midday) can lower anxiety levels noticeably within two to three weeks.

Mindfulness-Based Interventions

Both Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) have demonstrated efficacy in treating anxiety. Even spending 10 minutes daily practising mindfulness with apps like Headspace or Calm, or even free YouTube tutorials, can make you less anxious within eight weeks.

When to Seek Professional Help Urgently

Should you experience thoughts of harming yourself, feel unable to function due to anxiety, or find yourself overwhelmed by anxiety symptoms, please contact your GP, dial 111 (NHS service number in UK), or call Samaritans at 116 123 (free of charge and open 24/7). Severe anxiety is treatable.

Frequently Asked Questions

How accurate is this test?

All tests included here are based on validated clinical questionnaires with known sensitivity and specificity. For example, GAD-7 has a sensitivity of 89% and specificity of 82% for detecting GAD at a cut-off of 10. Similarly, the sensitivity of Mini-SPIN is 99% at a cut-off of 6. These are the same tests that are used by NHS professionals, hospital psychiatrists, and in clinical studies — they are among the most accurate tests for mental conditions.

Is this test free?

Yes, this online anxiety test is completely free, doesn’t require registration, and doesn’t collect any of your personal information. All calculations are done on your device and no data is ever transmitted to any servers.

Can I take this test multiple times?

Yes, and this can be beneficial. Repeating the test after implementing various interventions, starting therapy, or at a different time of day, can help you understand your anxiety better.

What is the difference between generalised and social anxiety?

Generalised anxiety disorder is characterised by uncontrollable worry about several aspects of life (health, finances, work, etc.), while social anxiety disorder is specifically focused on social situations and fear of scrutiny and embarrassment. Many people suffer from both anxiety conditions, as they often co-occur. You can screen for both with GAD-7 and Mini-SPIN.

What should I do with my results?

If your score falls into the mild category, start with evidence-based self-help techniques (see our recommendations above). Should you get a moderate or severe score, print or save your results and discuss them with your GP or a mental health professional — they will be helpful for starting a conversation.

Sources and Validation

Spitzer RL et al. (2006). A brief measure for assessing generalised anxiety disorder. Archives of Internal Medicine. | Spielberger CD (1983). Manual for the State-Trait Anxiety Inventory. | Connor KM et al. (2001). Mini-SPIN: A brief screening assessment for generalised social anxiety disorder. Depression and Anxiety. | Kroenke K et al. (2009). The PHQ Anxiety and Somatic Symptom Scale. Archives of Internal Medicine.