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Anxiety Test Online
This anxiety test online is a free 7-question self-check about how you have felt over the past two weeks. Each question is answered from 0 (not at all) to 3 (nearly every day), giving a total score out of 21 that places you in one of four bands — Minimal, Mild, Moderate or Severe — with guidance on what each band means and what to do next.
It takes about a minute, and your answers stay in your browser: nothing is saved, uploaded or shared with anyone. Everybody feels anxious sometimes — before an exam, a job interview or a big change — and that kind of short-lived worry is normal. Anxiety becomes a problem when it is frequent, hard to control, and starts to interfere with sleep, work, relationships or everyday things you used to do easily. This test cannot diagnose anxiety, and it is not a replacement for a professional assessment, but it can help you put a number on what you have been feeling and decide whether it is time to talk to someone.
Think about the past 2 weeks. For each question, pick how often you felt that way: 0 = Not at all, 1 = Several days, 2 = More than half the days, 3 = Nearly every day.
How it works
The test has 7 questions, each about a common experience of anxiety over the past two weeks. Every question uses the same four-point scale: 0 means not at all, 1 means several days, 2 means more than half the days, and 3 means nearly every day. The questions cover feeling on edge or wound up, worrying that will not switch off, worrying about many different things in turn, finding it hard to relax, feeling restless or fidgety, snapping at people more easily than usual, and a sense that something bad is about to happen even when nothing is wrong.
What your band means. A Minimal score (0–4) means anxiety has been rare or absent over the past two weeks — the normal range. A Mild score (5–9) means anxiety has been noticeable on several days; it is worth watching, and simple habits such as regular sleep, movement and less caffeine can help. A Moderate score (10–14) means anxiety has been present more days than not and may affect your sleep, concentration or mood — a good point to talk to someone. A Severe score (15–21) means anxiety has been present nearly every day, and you should talk to a clinician. Anxiety is common and very treatable — a score in this range is a clear sign to get proper support.
Why two weeks? Two weeks is the standard window: long enough to separate a genuinely anxious period from a single bad day, but short enough to remember clearly. If the last two weeks were unusual — for example, you were ill, or waiting for important news — keep that in mind when you read your result, and consider retaking the test in a more typical fortnight.
How to answer honestly. Pick the answer that matches your typical experience over the past two weeks, not your worst day or your best day. If you are torn between two options, choose the one that feels closer to the truth. There are no trick questions and no right answers, and nobody sees your score except you. The test works best when you answer quickly and go with your first instinct rather than overthinking each question.
What helps when anxiety is high. Slow breathing is the fastest tool you have: breathe in for four counts, hold for four, breathe out for six, and repeat for two minutes — a longer out-breath directly calms the body's stress response. Regular sleep and daily movement lower baseline anxiety more reliably than almost anything else, while caffeine, alcohol and doom-scrolling before bed tend to raise it. Writing your worries down, with one small action for each, can turn a spinning feeling into a list you can work through.
Worked example
Here is a worked example, so you can check the scoring yourself.
Step 1: Priya answers all 7 questions. She picks "Several days" (1) for every question — she has felt a little anxious on several days, but not most days.
Step 2: Add up the answers. Seven questions at 1 point each gives 7 × 1 = 7.
Step 3: Compare 7 with the bands. Minimal is 0–4, Mild is 5–9, Moderate is 10–14, and Severe is 15–21. A score of 7 falls in the Mild band.
Step 4: Read the advice for that band: anxiety has been noticeable but is probably not getting in the way much — worth watching, with simple habits like regular sleep and less caffeine likely to help.
Try it yourself: answer "Several days" to all 7 questions and press "See my anxiety score". The tool gives exactly the same result — Score: 7 out of 21 — Mild anxiety.
FAQ
What is a normal score on an anxiety test?
A score of 0 to 4 is in the Minimal band, which is the normal range — little or no anxiety over the past two weeks. A score of 5 to 9 is Mild, 10 to 14 is Moderate, and 15 to 21 is Severe. Many people score Mild during a stressful period.
Is this anxiety test the same as a diagnosis?
No. This is a self-check that puts a number on how you have felt over the past two weeks. It cannot diagnose an anxiety disorder, and it cannot tell you the cause of your anxiety. Only a qualified clinician can diagnose anxiety. Use your score as a reason to talk to someone if it is high.
What should I do if my score is severe?
Talk to a clinician — your doctor is a good first step. A Severe score means anxiety has been present nearly every day, and that is exactly the level where professional support helps most. Anxiety is common and very treatable. You do not have to wait until things get worse to ask for help.
Can anxiety make my body feel unwell?
Yes. Anxiety is a whole-body experience, not just a feeling in your head. A racing heart, a tight chest, a churning stomach, headaches, muscle tension, sweating and trouble sleeping are all common physical signs of anxiety. If you have new physical symptoms, see a doctor to rule out other causes.
How often should I retake the anxiety test?
Every two to four weeks is a sensible rhythm, especially if you are trying something new — better sleep, less caffeine, breathing exercises, or talking therapy. Retaking it shows whether things are actually improving.