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Anxiety level

18 statements about how you have been feeling over the last two weeks: thoughts, body, sleep and decisions. Answer as things really are — there are no right answers here. Your result, with an explanation, appears straight away on this page.

  • 18 questions
  • about 5 minutes
  • answers never leave your browser
A woman with a cup of tea making notes in a notebook

Answers are processed in your browser only: they are never sent to the site and they disappear when you refresh the page.

If you feel very bad right now and have thoughts of harming yourself, or that you would be better off not living, do not wait for an appointment. Contact your local emergency service. In Kazakhstan — 112 or 103; free round-the-clock psychological help — 1303 (Almaty). In another country, call your local emergency number.

Question 1 of 18

  1. 1 I catch myself replaying anxious thoughts in a loop.
    How often has this been true over the last two weeks?
  2. 2 Once I start worrying, I find it hard to stop, even when I can see it is leading nowhere.
  3. 3 I prepare for the worst-case scenario in advance, even though there is little real reason to.
  4. 4 I am able to set worry aside and get back to what I was doing.
  5. 5 I worry about several things at once — health, money, the people close to me, work.
  6. 6 I find it hard to relax, even when everything is calm.
  7. 7 I notice tension in my body: raised shoulders, a clenched jaw, a lump in my throat.
  8. 8 My heart pounds or my breathing goes uneven without any physical exertion.
  9. 9 I feel keyed up, as if something inside me is rattling all the time.
  10. 10 I feel I can catch my breath: my breathing is even, my shoulders are down, I feel calm inside.
  11. 11 It takes me a long time to fall asleep, or I wake in the middle of the night because of my thoughts.
  12. 12 I feel tired from the morning, even though there was enough time to sleep.
  13. 13 By evening I have no energy left even for the things that usually bring me joy.
  14. 14 I wake up feeling rested and with energy for the day.
  15. 15 I avoid tasks or conversations because they make me anxious.
  16. 16 I find it hard to make decisions — every choice seems risky.
  17. 17 I find uncertainty hard to bear: I need to control or double-check everything.
  18. 18 I get irritated more quickly than I would like — over small things and with the people close to me.
Over the last two weeks, have you had thoughts of harming yourself, or that you would be better off not living?

Only you can see this answer, and it is not counted in the score. This question is the same in every test: it is about safety, not the topic of the test, and it is asked out of care, not for diagnosis.

Left to answer: 19

This is the author’s own self-observation checklist, not a validated instrument and not a medical assessment. It does not diagnose anything and does not replace a consultation with a specialist.

What this is based on

The checklist is built on the same areas that the short GAD-7 scale assesses (Spitzer et al., 2006): worry, difficulty stopping it, tension in the body, irritability and expecting the worst — and adds questions about sleep, energy and avoidance, which reviews describe as typical companions of persistent anxiety (Craske and Stein, 2016). The wording is the author’s own and does not repeat items from any questionnaire; the total is divided into four ranges, from “Anxiety is barely noticeable right now” to “Anxiety hardly lets go”. This is self-observation, not a validated instrument: the result shows in which area anxiety is currently taking the most out of you and suggests first steps, but it does not replace an in-person assessment by a specialist.

Sources

  1. Spitzer R.L., Kroenke K., Williams J.B.W., Löwe B. (2006). A brief measure for assessing generalized anxiety disorder: the GAD-7. Archives of Internal Medicine. DOI 10.1001/archinte.166.10.1092
  2. Craske M.G., Stein M.B. (2016). Anxiety. The Lancet. DOI 10.1016/S0140-6736(16)30381-6
  3. Newman M.G., Llera S.J. (2011). A novel theory of experiential avoidance in generalized anxiety disorder: a review and synthesis of research supporting a contrast avoidance model of worry. Clinical Psychology Review. DOI 10.1016/j.cpr.2011.01.008
  4. Carpenter J.K., Andrews L.A., Witcraft S.M., Powers M.B., Smits J.A.J., Hofmann S.G. (2018). Cognitive behavioral therapy for anxiety and related disorders: a meta-analysis of randomized placebo-controlled trials. Depression and Anxiety. DOI 10.1002/da.22728
  5. Penninx B.W.J.H., Pine D.S., Holmes E.A., Reif A. (2021). Anxiety disorders. The Lancet. DOI 10.1016/S0140-6736(21)00359-7

Would you like to understand what lies behind your anxiety?

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