All self-checks

Do I Have Anxiety? A Science-Based Self-Assessment

Anxiety is one of the most common mental health experiences worldwide, yet many people live with it for years without recognising it for what it is. You might describe it as stress, overthinking, or just being a worrier. But when the worry becomes persistent, disproportionate, and difficult to control, it may be something more specific.

The GAD-7 (Generalised Anxiety Disorder 7-item scale) was developed by Robert Spitzer, Kurt Kroenke, Janet Williams, and Bernd Löwe and published in 2006 in the Archives of Internal Medicine. It has since become one of the most widely used screening tools for anxiety in clinical and research settings worldwide, validated across dozens of languages and populations.

This self-check draws on the dimensions measured by the GAD-7 and related anxiety research. It explores three areas: cognitive patterns (the way you think and worry), physical manifestations (how anxiety shows up in your body), and avoidance behaviours (what you do to escape the discomfort).

This is not a diagnostic tool. But if you have been wondering whether what you experience might be anxiety, this structured reflection can help you see the patterns more clearly.

Common Experiences People Describe

  • A persistent sense of dread or unease that does not seem connected to any specific event.
  • Difficulty controlling worry even when you know it is irrational or disproportionate.
  • Physical symptoms like muscle tension, restlessness, a racing heart, or trouble sleeping.
  • Avoiding situations, places, or conversations because of how they might make you feel.
  • Difficulty concentrating because your mind keeps returning to potential problems.
  • Feeling easily irritated or on edge without a clear reason.
  • A sense that something bad is about to happen, even when everything appears fine.

Experiencing some of these occasionally is part of being human. When they become frequent, persistent, and start interfering with your daily life, they may warrant closer attention.

Take the Anxiety Self-Check

This self-check is inspired by the GAD-7, one of the most extensively validated anxiety screening tools in clinical psychology. Developed by Spitzer, Kroenke, Williams, and Löwe (2006), it has been used in hundreds of research studies and is recommended by organisations including the NHS, WHO, and the American Psychiatric Association.

Your responses are anonymous. The result will reflect your answers across three dimensions — cognitive, physical, and avoidance — giving you a structured view of how anxiety may be showing up in your life.

Takes about 3 minutes

Disclaimer

This self-check is for informational purposes only and does not provide medical, psychological, or legal advice. It is not a diagnostic tool and should not be treated as a substitute for professional support.