Feeling Overwhelmed? Take This Free Anxiety Test

Have you ever felt like your stress and anxiety are taking over? Maybe it's the racing thoughts that keep you up at night, the shortness of breath that comes out of nowhere, or that heavy sense of dread that just won't lift no matter what you do.

Anxiety shows up differently for everyone—whether that's general anxiety, test anxiety, or social anxiety, just to name a few. It's totally normal to worry sometimes. But if it starts to take control of your day, making decisions for you, or keeping you from doing things you actually want to do—that's usually a good sign it's time to check in with yourself.

That's where the GAD-7 anxiety quiz comes in. You may have searched for an "anxiety test," but the GAD-7 is actually a screening tool. There are no right or wrong answers, and you cannot fail. It's not that kind of a test. This quick assessment can help you reflect on any anxiety symptoms you might be experiencing, and give you a starting point to better understand your mental health.

Take the screening to learn more about your recent experiences. Then we'll walk you through how to interpret your scores, explain a bit about how this tool was developed, answer some frequently asked questions, and point you toward some helpful resources.

What is the GAD-7?

The General Anxiety Disorder-7, or GAD-7, is a quick, seven-question screening tool used by health professionals to screen for generalized anxiety disorder (GAD). You can also use it as a self-assessment. It only takes about one or two minutes and gives you a score ranging from low to high anxiety.

The GAD-7 can help you better understand your feelings, but only a qualified professional can provide an official diagnosis. The results may help you decide whether to seek support from a mental health professional, such as a therapist or psychiatrist. You might also explore other strategies for managing anxiety on your own.

How was the GAD-7 developed?

The GAD-7 was created in 2006 by a group of mental health experts who wanted a simple, effective way to screen for generalized anxiety disorder. These professionals created the GAD-7 in two phases:

First, they selected the criteria to measure from the DSM (Diagnostic and Statistical Manual of Mental Disorders), which outlines the main symptoms of mental health conditions. Then they tested the reliability of the assessment through various methods to make sure it actually worked.

These professionals narrowed it down to seven of the most common signs of anxiety, down from 13 items. Today, it's one of the most widely used tools to check for symptoms of anxiety.

Is the anxiety quiz accurate?

Yes! Research shows that the GAD-7 is a reliable and trusted tool for checking for generalized anxiety disorder. It has been tested and used by healthcare providers and mental health professionals around the world.

The assessment has a sensitivity of 89%, meaning it's good at finding people who are actually experiencing anxiety. It also has a specificity of 82%, which means it doesn't report too many false alarms. In other words, it is very good at recognizing those who might need help without overestimating the problem. 

Do I need to be diagnosed with a generalized anxiety disorder to use the GAD-7?

Not at all! You don't need a formal diagnosis, a therapist, or even to have a "good mental health day" to take the GAD-7.  It's a tool anyone can use—whether you're feeling a little off and can't quite explain it, awake at 2 AM with spiraling thoughts, juggling work and family responsibilities, or just scrolling through your social media feed and wondering how you're really doing.

The GAD-7 is simply a quick way to check in with yourself and get a sense of your anxiety level over the past two weeks. That's it.

What are some signs that it's time to take the anxiety quiz?

Feeling overwhelmed, tired, or stuck? It may be a good time to take an anxiety quiz, such as the GAD-7. Anxiety can often build slowly and is easy to brush off or dismiss as being tired, busy, or just having "one of those days." If certain feelings keep resurfacing, it might be time to pause and check in with yourself.

You might consider taking the quiz if you've been thinking things like:

• Is this much stress even normal?

• This feels like more than just a rough patch.

• Why am I so tired all the time?

• My mind won't shut off.

• Do I need therapy?

• I think I need help, but I don't know where to start.

Sound familiar? The GAD-7 anxiety questionnaire could be a helpful first step. It's quick, easy, and designed to give you a clearer picture of how you've been feeling over the past two weeks so that you can take the next step toward feeling better.

Making sense of your scores

The GAD-7 has seven questions, each scored from 0 to 3, for a total possible score of 21. Here is a breakdown of what your score means:

• 0-4 points. Minimal anxiety. Some stress here and there is normal, but anxiety isn't running the show.

• 5-9 points. Mild anxiety. These feelings are manageable, but definitely worth paying attention to. Some self-care or stress management strategies may be helpful.

• 10-14 points. Moderate anxiety. This level of anxiety can affect your focus, sleep, and sense of calm. It may be time to consider consulting a mental health professional.

• 15-21 points. Severe anxiety. Anxiety at this level can have a major impact on your daily life—but you're not alone. There are effective treatments that can help, and it's important to get support.

It can be tough to assess your feelings, so taking this first step is important. Your experience is valid, and paying attention to your feelings and difficult emotions is key to understanding what's going on with your mental health. This self-assessment is a valuable tool for gaining clarity without feeling the need to dive headfirst into therapy.

How anxiety shows up in real life

Anxiety isn't just "feeling worried" all the time or just something that happens "in your head." It can affect many aspects of your life, from your daily routine and relationships to your work or family life.

• Physical. You may experience tiredness, nausea, dizziness, or trouble sleeping.

• Mental. Your thoughts won't stop racing, or you replay worst-case scenarios.

• Emotional. You might feel overwhelmed, panicked, irritable, or constantly on edge.

• Social. You might avoid spending time with others because you may worry about saying something stupid or overanalyzing the conversation three days afterward.

• Work and school. You might experience procrastination, perfectionism, or even burnout.

Noticing how anxiety appears in your life is a key first step. This awareness helps you understand and manage its effects. You can seek professional help, such as in-person or online therapy, or practice self-care through meditation and breathing exercises. Other tools you may use could be grounding skills to better manage mental health conditions, such as social anxiety disorder or panic disorder.

What should I do next?

After you take the anxiety quiz, give yourself a minute and sit with whatever number you got. Take time to reflect on your results and decide what feels right for you. If your score suggests higher levels of anxiety, you may want to see a mental health professional to explore counseling services or other therapy options, such as talk therapy, cognitive behavioral therapy, or something else entirely. There is no one-size-fits-all approach here.

Not ready for therapy yet, or want to try other things first? That's completely valid, too. You can use other methods for managing anxiety, such as mindfulness, relaxation tips, or self-care. What matters is that you take your feelings seriously and work to improve your well-being and coping strategies.

Resources to support anxiety

Over 40 million American adults struggle with anxiety. That's a lot of people who get exactly what you're going through. If you are struggling right now, here are some concrete places to start. You don't have to try all of these—just pick one that feels doable today.

• Read our guide on how to navigate anxiety

• Learn how to choose a therapist

• Explore psychiatric treatment options

• Find apps and services designed for mental health support

• Read up on anxiety disorders

• Use practical tips for managing worry
  
  

Anxiety can feel massive and all-consuming when you're in the thick of it. But support exists, and you deserve to feel better. Project Healthy Minds is here to help you find the support you need, whatever that looks like for you. You've got this, one step at a time.