Anxiety Quiz (GAD-7)
Check Your Anxiety Levels in Under 2 Minutes
Take this free, evidence-based anxiety screening used by healthcare providers worldwide. Get instant results with personalized recommendations.
Anxiety Assessment
A gentle check-in on how you've been feeling over the last 2 weeks
Instructions: Over the last 2 weeks, how often have you been bothered by the following problems? Select the answer that best describes your experience. There are no right or wrong answers.
Understanding Your GAD-7 Score
Your score helps indicate the severity of anxiety symptoms you've been experiencing. Understanding your attachment style can also provide insight into anxiety patterns in relationships.
0-4
Minimal Anxiety
Anxiety is not significantly impacting daily life.
5-9
Mild Anxiety
Some anxiety symptoms present. Self-care strategies may help.
10-14
Moderate Anxiety
Anxiety is likely affecting daily life. Professional support recommended.
15-21
Severe Anxiety
Significant impact on functioning. Please seek professional help.
Common Anxiety Symptoms
Anxiety affects people differently and can manifest in physical, emotional, cognitive, and behavioral ways. Learning about the fawn response can help you understand how anxiety might affect your relationships.
Physical
- Racing heart
- Shortness of breath
- Chest tightness
- Muscle tension
- Trembling or shaking
- Sweating
- Digestive issues
- Headaches
Emotional
- Excessive worry
- Feeling on edge
- Irritability
- Sense of dread
- Fear of losing control
- Feeling overwhelmed
- Panic or fear
- Restlessness
Cognitive
- Racing thoughts
- Difficulty concentrating
- Mind going blank
- Catastrophic thinking
- Intrusive thoughts
- Difficulty deciding
- Memory problems
- Negative self-talk
Behavioral
- Avoiding situations
- Procrastination
- Sleep difficulties
- Seeking reassurance
- Compulsive behaviors
- Social withdrawal
- Difficulty relaxing
- Nervous habits
Types of Anxiety Disorders
Anxiety isn't one-size-fits-all. There are several types of anxiety disorders, each with unique characteristics:
Generalized Anxiety Disorder (GAD)
Persistent, excessive worry about various aspects of life (work, health, relationships) that's difficult to control and interferes with daily activities. This is what the GAD-7 assessment specifically measures.
Panic Disorder
Recurring unexpected panic attacks — sudden periods of intense fear with physical symptoms like racing heart, shortness of breath, and dizziness.
Social Anxiety Disorder
Intense fear of social situations due to worry about being judged, embarrassed, or humiliated. Can significantly impact work and relationships.
Specific Phobias
Intense, irrational fear of specific objects or situations (heights, flying, spiders, etc.) that leads to avoidance behaviors. EMDR therapy can help with phobias.
Agoraphobia
Fear and avoidance of situations where escape might be difficult or help unavailable during a panic attack. Often develops after experiencing panic attacks.
Obsessive-Compulsive Disorder (OCD)
Unwanted, intrusive thoughts (obsessions) and repetitive behaviors (compulsions) performed to reduce anxiety.
Anxiety vs. Normal Worry: What's the Difference?
It's normal to feel anxious sometimes. But how do you know when worry crosses the line into an anxiety disorder? Here's a helpful comparison:
| Normal Worry | Anxiety Disorder |
|---|---|
| Related to a specific situation | Persistent and generalized |
| Goes away when the situation resolves | Continues even without a clear trigger |
| Doesn't significantly impair daily life | Interferes with work, relationships, activities |
| You can set worries aside | Worry feels uncontrollable |
| Occasional physical symptoms | Frequent or constant physical symptoms |
| Proportionate to the situation | Out of proportion to actual threat |
Effective Treatments for Anxiety
The good news is that anxiety disorders are highly treatable. With the right approach, most people experience significant improvement. Here are the most effective treatment options:
Therapy Options
Cognitive Behavioral Therapy (CBT)
The gold standard for anxiety treatment. CBT helps you identify and change negative thought patterns and behaviors that contribute to anxiety. Research shows 60-80% success rates.
EMDR Therapy
Eye Movement Desensitization and Reprocessing is particularly effective for anxiety rooted in past trauma or distressing experiences. Explore EMDR therapy →
Individual Therapy
One-on-one work with a licensed therapist to explore the root causes of your anxiety and develop personalized coping strategies. Learn about individual therapy →
Self-Help Strategies
While professional help is often recommended, these evidence-based strategies can complement treatment:
- Deep breathing exercises — Try the 3-3-3 rule: Name 3 things you see, 3 sounds you hear, and move 3 parts of your body
- Regular exercise — Even 30 minutes of moderate activity can reduce anxiety
- Limiting caffeine and alcohol — Both can worsen anxiety symptoms
- Prioritizing sleep — Poor sleep and anxiety create a vicious cycle
- Mindfulness and meditation — Regular practice can help calm an anxious mind
- Journaling — Writing about your worries can help process them
How Anxiety Affects Relationships
Anxiety doesn't just impact individuals — it affects relationships too. If you're struggling with anxiety in your relationship, you might notice:
- Relationship anxiety — Constant worry about the relationship's stability
- Avoidance — Withdrawing from partner or social activities
- Reassurance-seeking — Needing frequent validation from your partner
- Communication difficulties — Struggling to express needs or feelings
- Intimacy challenges — Anxiety can interfere with emotional and physical closeness
The good news is that with understanding and the right support, couples can navigate anxiety together. Many couples find that couples counseling helps them develop better communication strategies and supports both partners' mental health. You might also find our Stonewalling Quiz or Pursuer-Withdrawer Quiz helpful for understanding relationship patterns.
🚨 Need Immediate Support?
If you're experiencing a mental health crisis or having thoughts of harming yourself, please reach out immediately:
Frequently Asked Questions About Anxiety
The GAD-7 (Generalized Anxiety Disorder 7-item scale) is a clinically-validated screening tool developed by Drs. Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke, and colleagues. It's widely used by healthcare providers worldwide to assess anxiety severity over the past two weeks. While it's not a diagnostic tool, it provides a reliable indication of anxiety levels and can help guide treatment decisions.
A score of 10 or higher on the GAD-7 suggests moderate to severe anxiety that would likely benefit from professional support. However, even mild anxiety (scores 5-9) that persists or affects your quality of life warrants attention. There's no "wrong" time to seek help — if anxiety is bothering you, reaching out to a therapist is a positive step regardless of your score.
The GAD-7 has been extensively validated in research and clinical practice. Studies show it has good sensitivity (89%) and specificity (82%) for detecting generalized anxiety disorder. However, it's a screening tool, not a diagnostic instrument. For an official diagnosis, you'll need to meet with a licensed mental health professional who can conduct a comprehensive evaluation.
While "cure" may not be the most accurate term, anxiety is highly treatable. Many people experience significant improvement or complete remission of symptoms with proper treatment. Cognitive Behavioral Therapy (CBT) has success rates of 60-80% for anxiety disorders. With the right tools and support, most people can lead fulfilling lives with minimal anxiety interference.
Anxiety disorders result from a complex combination of factors including genetics (anxiety tends to run in families), brain chemistry, personality traits, and life experiences. Traumatic or stressful events, chronic stress, medical conditions, and substance use can all contribute. It's rarely caused by a single factor.
Anxiety is typically a prolonged state of worry and tension that builds gradually and can last for extended periods. Panic attacks are sudden, intense episodes of fear that peak within minutes and include physical symptoms like racing heart, shortness of breath, dizziness, and chest pain. While anxiety can lead to panic attacks, not everyone with anxiety experiences them.
Both therapy and medication can be effective for anxiety, and many people benefit from a combination. Therapy (especially CBT) helps you develop long-term coping skills and addresses underlying thought patterns. Medication can provide relief while you're learning these skills. The best approach depends on your specific situation, anxiety severity, and personal preferences. A mental health professional can help you determine the right treatment plan.
EMDR (Eye Movement Desensitization and Reprocessing) can be particularly helpful when anxiety is rooted in past traumatic experiences or distressing memories. It helps the brain process these experiences so they no longer trigger intense anxiety responses. While originally developed for PTSD, research shows EMDR is also effective for anxiety disorders, phobias, and panic disorder. Learn more about EMDR therapy →
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Schedule a Free ConsultationAbout This Assessment
This anxiety quiz is based on the GAD-7 (Generalized Anxiety Disorder 7-item scale), developed by Drs. Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke, and colleagues at Columbia University and funded by Pfizer Inc. The GAD-7 is in the public domain and is one of the most widely used anxiety screening tools in clinical practice worldwide.
Research has demonstrated excellent reliability and validity of the GAD-7 across diverse populations. It's used by primary care providers, mental health professionals, and researchers to quickly assess anxiety severity and monitor treatment progress.
Disclaimer: This online assessment is provided for educational purposes only and is not intended to diagnose any medical or mental health condition. The results should not replace consultation with a qualified healthcare professional. If you have concerns about your mental health, please contact a licensed therapist or your healthcare provider.