How to Anxiety Test

For some, it's racing thoughts. For others, it's a random sense of dread. Whether your worries are great or small, your experiences are valid—and we're here to help you understand them a little better.

Take a look at the following statements and respond with how much or how little you agree with them, and we’ll help you better identify where your anxiety levels are. And then we’ll offer friendly, expert-backed advice to help you start finding relief from any anxiety symptoms you may be experiencing.

Disclaimer: This quiz is not meant to be a diagnostic tool and shouldn’t be used as one. Always see a licensed mental health professional to address your concerns.

An anxious woman leans forward at a desk with her hands in her hair.

[Edit]Questions Overview

Do I Have Anxiety?
Find out if you experience symptoms of anxiety.

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1. After a long day, I struggle to kick my feet back and relax. It’s like, even when I have free time, I can’t manage to feel calm.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
2. My thoughts feel like a roller coaster sometimes. They’re always racing—and always scary.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
3. I can’t explain why I feel this way, but I just know something terrible is going to happen soon.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
4. I feel like I’m walking a tightrope in my mind sometimes. If I make one wrong move, I feel like I could fall off the edge.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
5. I feel grouchy so often but can never really explain why. Why does life have to be so frustrating?
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
6. It’s hard for me to just sit still. I’m just so restless!
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
7. It doesn’t take much to make me feel super nervous.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
8. If something negative happens to me during the day, then I’ll usually be focused on it nonstop until I head to bed.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
9. I feel like I’m never able to celebrate the good things that happen in my life because I’m always focused on what could go wrong.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
10. When life gets stressful, I sometimes feel a little short of breath.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
11. My sleep schedule is a mess. I’m either tossing and turning or bolting upright in the middle of the night.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.
12. When I get worried, it feels like my stomach is tied in knots.
  1. I totally agree with this.
  2. I kind of agree with this.
  3. Eh, I don’t agree with this that much.
  4. I don’t agree with this at all.

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[Edit]All About Anxiety

What is anxiety?
Anxiety involves feeling a sense of unrest, like fear or apprehension. It’s a completely understandable and valid thing to feel at different points in your life, like when you’re applying for your dream job or getting ready to take a really important test. While there’s nothing wrong with having anxiety from time to time, it can start to take a toll on your mental well-being when you experience it all the time.

What are anxiety disorders?
Anxiety disorders are mental health conditions that impact your ability to enjoy and get the most out of your day-to-day life. Some well-known types of anxiety disorders include:

  • Generalized anxiety disorder: A disorder where a person consistently experiences anxiety about a variety of things (even things that objectively aren’t a big deal).
  • Panic disorder: A disorder where a person frequently experiences panic attacks (a state of intense fear with physical symptoms like a racing heartbeat).
  • Social anxiety disorder: A disorder where a person feels stressed and uneasy about being in social settings, often because of their own insecurities.
  • Separation anxiety disorder: A disorder where a child feels deep stress and unease when being apart from a parent or guardian.

How do you know if you have an anxiety disorder?
Meet with a mental health professional to get a diagnosis. Mental health professionals like psychiatrists have the education and training to carefully weigh your symptoms and determine if anxiety is a serious factor in your day-to-day life. They can suggest a treatment plan that’s best for you and your lifestyle, like medication and therapy.

  • For example, Cognitive Behavioral Therapy (CBT) is a hands-on type of treatment that helps people learn active strategies and coping mechanisms to help them deal with their anxiety.

Ways to Reduce Anxiety at Home

  • Do some deep breathing exercises. Find a comfortable place to sit or stand and focus on taking deep breaths. Inhale slowly through your nose, counting up to 5 (if you can). Then, exhale through your mouth, counting to 5 once more.
  • Journal about your anxiety. Whenever you’re feeling especially anxious, jot down your experiences in a notebook or diary. The more you track your anxious feelings, the easier it will be to figure out what’s causing them.
  • Give yourself time to worry each day. At a consistent time each day, give yourself permission to indulge your worries and stressors for a short, set period. Feel free to pencil your worries in a diary during this time, or just utter them aloud.
  • Vent to your friends and loved ones. Anxiety can be a heavy weight, but it absolutely isn’t one that you have to shoulder alone. It can be immensely comforting and gratifying to know that you’re not alone—plus, it just feels nice to share what’s on your mind rather than keeping it locked inside.
    • Don’t have a confidant? That’s totally okay. Websites like 7Cups, BuddyHelp, and My Black Dog are all free resources where you can be connected with a listening ear.
  • Make time for exercise throughout the week. Even if it’s for just a few minutes, try to get your blood pumping regularly. Something as simple as a walk around the neighborhood can be an effective way to work out—best of all, it can help give your mood a boost.
  • Develop a healthy sleep schedule. Adults need at least 7 hours of shut-eye each night, while teens need around 8-10. Try to create a routine where you can wake up and go to bed at consistent times each day, so you can put your best foot forward when you wake up.


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