GAD-7 scale · 7 questions · 2 minutes
Anxiety Test
Seven questions about how often anxiety has bothered you over the last two weeks, based on the trusted GAD-7 scale. At the end you get your level and a gentle read. This is a screening, not a diagnosis.
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How it is calculated
This test is built on the GAD-7 scale - a short, well-established way to measure anxiety that doctors use all over the world. Seven questions about symptoms over the last two weeks. For each one you mark how often it happened. The points add up to a level from 0 to 21: the higher the score, the more anxiety has made itself felt.
Anxiety levels on the GAD-7
Minimal anxiety - 0-4 points
Anxiety is barely making itself known right now: over the last two weeks it showed up rarely, if at all, and it did not get in the way of living. This is a calm, healthy level. What it means: anxiety is in a normal range and under control. What to do: just keep taking care of yourself - sleep, rest, and movement keep it in check.
Mild anxiety - 5-9 points
Anxiety is noticeable, but still mild: sometimes you worry more than you would like, yet it does not stop you from doing your usual things. What it means: the level is low, and you can realistically handle it on your own. What to do: notice what sets the anxiety off. A steady sleep schedule, slow breathing, less caffeine, and less news all help.
Moderate anxiety - 10-14 points
Anxiety makes itself known often and is already getting in the way: it is hard to relax, worry keeps spinning and drains your energy. A level like this is not worth brushing off. What it means: this is common and responds well to help. What to do: it is worth reaching out to a therapist or doctor to sort it out and get some support.
Severe anxiety - 15-21 points
Anxiety is strong and almost constant: it gets in the way of sleep, work, and living the way you used to. This is a heavy load, and carrying it alone is hard. What it means: this can absolutely be helped, and it will get easier. What to do: do not put off talking to a specialist. If it feels like too much right now, contact the 988 Suicide and Crisis Lifeline (call or text 988).
Frequently asked
How do I know if I have anxiety?
Take the test: for seven signs, mark how often they bothered you over two weeks. The points on the GAD-7 scale add up to a level - from minimal to severe. It is a hint about whether to take a closer look at yourself. It is not a diagnosis.
What is the GAD-7 scale?
It is a short, well-established questionnaire for measuring anxiety that doctors use all over the world. Seven questions about symptoms over the last two weeks, and the answers give a score from 0 to 21. It helps you quickly see how strong the anxiety is.
Does a high score mean I have an anxiety disorder?
No. A high score only means anxiety is strong right now and it is worth seeing a specialist. Only a doctor can make a diagnosis, in person and not from a single test. A screening is a reason to reach out for help, not a verdict.
What should I do if my anxiety is severe?
If anxiety lingers, gets in the way of living, or frightens you, reach out to a psychologist or therapist - this is a real and ordinary path, and anxiety responds well to treatment. And if it feels like too much right now, contact the 988 Suicide and Crisis Lifeline (call or text 988): someone is there to listen any time of day.