Feeling Overwhelmed? Take This Free Anxiety Test

Have you ever felt like stress and anxiety are taking over? Racing thoughts, shortness of breath, nausea, or a lingering sense of dread—these feelings can disrupt your daily life. Anxiety shows up in many forms: whether it’s general anxiety, test anxiety, or social anxiety, just to name a few. Worrying sometimes happens, and that’s common. But if it starts to control your day, it’s a good idea to check in with yourself.

That’s where the GAD-7 anxiety comes in. While you may have searched for an “anxiety test,” the GAD-7 is actually a screening tool. There are no right or wrong answers, and you cannot fail. This quick assessment can help you reflect on any anxiety symptoms you might be experiencing and provide a starting point to better understand your mental health.

Take the screening below to gain insight into your recent experiences, then explore how to interpret your scores, how this tool was developed, find answers to common questions, and access 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.

How was the GAD-7 created?

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:

1. Selecting the criteria to measure from the DSM (Diagnostic and Statistical Manual of Mental Disorders), which outlines the main symptoms of mental health conditions 

2. Testing the reliability of the assessment through various methods

These professionals narrowed it down to seven of the most common signs of anxiety, down from 13 items. Today, it is one of the most widely used tools for checking in on anxiety symptoms.

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%, which means it’s good at finding people who are actually dealing with anxiety. It also has a specificity of 82%, meaning it doesn’t give too many false alarms. In other words, it does a great job of identifying people who may need support 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 be having 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 A.M. with spiraling thoughts, juggling work and family, or just scrolling through your social media feed and wondering how you’re really doing. The GAD-7 is a quick way to check in with yourself and get a sense of your anxiety level over the past two weeks.

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

Feeling overwhelmed, tired, or stuck? It may be time to try an anxiety quiz, like the GAD-7. Anxiety can often build slowly and feel easy to brush off or dismiss as being tired, busy, or having “one of those days.” If certain feelings keep coming back up, 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.”

If any of that sounds 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 you can take the next step toward feeling better.

How do I interpret my scores?

To interpret your GAD-7 anxiety scores, each of the seven questions adds up to 21 points. Here is a breakdown of what your score means:

• 0-4 points. Minimal anxiety

• 5-9 points. Mild anxiety

• 10-14 points. Moderate anxiety

• 15-21 points. Severe anxiety

Congratulations on completing the quiz! 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 like you have to dive headfirst into therapy.

How does anxiety affect my everyday life?

Anxiety can impact multiple areas of your life, from your daily routine and relationships to your work or family life. It’s not just something that happens “in your head” but can have real physical, mental, emotional, and social impacts. 

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

• Mental. Your thoughts might race, or you might get stuck on worst-case scenarios.

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

• Social. You might fear or avoid spending time with others or in group settings because you may worry about saying the wrong thing or having negative interactions.

• Work/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, like in-person or online therapy, or practice self-care through meditation and breathing exercises. You could also use other tools like grounding skills to better manage mental health conditions, such as social anxiety disorder or panic disorder.

What should I do next?

After completing the anxiety quiz, the next step is to reflect on your results and decide what feels right for you. You might be questioning, “do I need therapy?” If your score suggests high anxiety, consider seeking support from a mental health professional to explore counseling services or therapy options, such as talk therapy or cognitive behavioral therapy.

You can also use strategies like mindfulness, relaxation tips, or self-care to manage anxiety. The key is to take your feelings seriously and take action toward improving your well-being and coping skills.

Resources to support anxiety

Anxiety affects over 40 million American adults, so you’re not alone in this journey. Here are some helpful resources if you’re facing stress, anxiety, or other mental health issues. You’ll also find tips on how to find a mental health professional or therapist. You don’t have to try all of these—start small and slowly find one that works for your mental health care.

• Read our guide on how to navigate anxiety

• Identify how to choose a therapist

• Learn about psychiatric mental health treatment

• Discover services and apps to help with mental health challenges

• Dive into learning more about anxiety disorders

• Explore tips for managing worry
  
  

Anxiety can significantly impact your daily life, but remember that Project Healthy Minds is here to help you find the support you need for your mental health. Take care!