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Free Online Anxiety Test & Personalised Recommendations

Take this 1-minute test to check your anxiety symptoms & get personalised recommendations
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Key takeaways
  • 1-minute anxiety test with instant score
  • Screens core anxiety symptoms across the last 2 weeks
  • Notes panic features and social anxiety indicators
  • Clear next steps for mental health support and self-help
  • Not a diagnosis; prompts action if needed
  • Retake to monitor change over time

Disclaimer

This is a screening and education tool, not medical advice or a diagnosis. If symptoms persist, worsen, or you feel unsafe, contact a qualified professional, your local emergency number, or a mental health helpline.

About This Test

This free online anxiety test is for adults who want a quick check of anxiety symptoms. In under one minute, you’ll answer brief questions about worry, tension, restlessness, focus, sleep and how often symptoms affect daily life. Your score highlights likely severity and the key signs of anxiety—and may also flag related panic attack symptoms (racing heart, shortness of breath, trembling).

Use your result as a practical starting point. If your score is higher, consider evidence-based mental health support, structured self-help and a full anxiety assessment. If it’s lower, small steps, routine, breathing skills, sleep hygiene and activity scheduling, can still help. This tool cannot diagnose a condition; only a qualified professional can. It gives you a clear snapshot of your anxiety symptoms so you can decide whether to seek an evaluation, start self-care, or retake the anxiety quiz to track progress over time.

How the test works

You rate how often worry, restlessness, poor concentration, irritability, sleep problems and physical tension occur. Scores map to severity bands and suggest next steps: self-help strategies, therapy options, and when to seek a full anxiety assessment. You can retake the anxiety checklist to track progress.

Scientific basis

Items mirror validated anxiety screener used in adults, specifically the GAD-7, which reliably identify probable generalized anxiety and monitor severity; diagnosis still requires clinical assessment based on established criteria.

Test Author

Robert L. Spitzer (MD), Kurt Kroenke (MD), Janet B. W. Williams (DSW) and Bernd Löwe (MD, PhD).

FAQ:

What does my score mean? Toggle answer

It reflects how often anxiety symptoms occur and suggests next steps.

Is this a diagnosis? Toggle answer

No. It’s a self-assessment; only a clinician can diagnose an anxiety disorder.

What about panic and social anxiety? Toggle answer

Your answers may flag one of three levels of your general anxiety.

How often should I retake it? Toggle answer

Every few weeks, especially after starting self-help or therapy, to monitor change.

Does anxiety look different in women? Toggle answer

Presentation can vary by person; if symptoms affect daily life, seek a professional view.
Last Updated: 2 February 2026

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