Anxiety Test (GAD-7)

A free and private anxiety test based on the GAD-7, a seven-question screening tool used by doctors and psychologists. It takes about two minutes. Your answers are scored on this page and are never saved or sent anywhere.

What the GAD-7 measures

The GAD-7 (Generalized Anxiety Disorder 7) was published in 2006 by Dr Robert Spitzer, Dr Kurt Kroenke and colleagues to give doctors a quick way to check for anxiety. Each of its seven questions asks how often a common sign of anxiety has bothered you over the last two weeks, such as worrying that is hard to stop or finding it hard to relax.

It is used widely in clinics and research because it is short and well studied. It was designed to screen for generalized anxiety disorder, and later research found it also picks up other common forms of anxiety, including panic and social anxiety.

How your score is worked out

Each answer scores from 0 (not at all) to 3 (nearly every day), so the total runs from 0 to 21. The published score bands are:

0 to 4: minimal anxiety
5 to 9: mild anxiety
10 to 14: moderate anxiety
15 to 21: severe anxiety

A score of 10 or more is the point where a fuller assessment is usually recommended.

What this test cannot tell you

A screening tool looks at a short window of time through a small number of questions. It cannot explain why you feel anxious, and it does not know your history or what is going on in your life right now. A high score is not a diagnosis, and a low score does not mean your concerns are not real. If you are still worried after taking it, that is reason enough to talk to someone.

When to speak to a psychologist

It is worth reaching out if worry has lasted for weeks without easing, or if it is starting to change what you do, such as avoiding people or places you used to manage. Individual therapy for anxiety is available online with Khud Aagahi, so you can start from home. The first step is a free 15-minute consultation.

Frequently asked questions

How do I test for anxiety?

A questionnaire like the GAD-7 on this page is a quick first step. It asks how often common anxiety experiences have bothered you over the last two weeks and gives a score from 0 to 21. Only a qualified professional, such as a clinical psychologist, can tell you whether you have an anxiety disorder after a proper assessment.

What are the warning signs of anxiety?

Common signs include worry that is hard to control, feeling restless or on edge, tiring easily, trouble concentrating, irritability, tense muscles and poor sleep. Everyone feels some of these at times. They become a concern when they last for weeks and get in the way of daily life.

How can I control anxiety?

Slow breathing and grounding can calm your body in the moment. Over time, regular sleep, physical activity and talking about what worries you all help. If anxiety keeps returning, therapy can help you understand what keeps it going and find ways to manage it.

What is the 3-3-3 rule for anxiety?

It is a simple grounding exercise. You name three things you can see, three sounds you can hear, and then move three parts of your body. It is not a treatment, but it can bring your attention back to the present when anxiety rises. The grounding techniques page has guided versions.

Is this anxiety test accurate?

The GAD-7 is a widely used and well researched screening questionnaire. It is good at showing whether anxiety is worth a closer look, but it cannot diagnose a condition on its own. Your answers are not saved or sent anywhere.

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Want to talk it through?

Book a free 15-minute consultation to talk about what you are experiencing and whether therapy could help. Sessions are online, so you can start from home.