A rich, evidence-based self-assessment of anxiety that keeps a validated clinical instrument at its core. The standard 7-item GAD-7 (Generalized Anxiety Disorder scale; Spitzer, Kroenke, Williams & Löwe, 2006) is embedded verbatim and scores on its own (0-21), surrounded by original, evidence-based dimensions: Panic & Physical Symptoms, Social Anxiety, Avoidance & Safety Behaviors, and Anxiety Sensitivity (the fear of the anxiety sensations themselves). Every item asks about the last 2 weeks on one consistent frequency scale, so the validated core keeps its native meaning. This is an educational screening tool to help you understand patterns in how anxiety shows up in your body, your thoughts, and your behavior — it is not a diagnosis.
Your result is broken down across 5 distinct dimensions rather than collapsing everything into a single number. Each dimension is scored from its own set of items, so you can see which specific pattern is driving your overall result.
Scores fall into one of 5 interpretive bands. Here is what each one means, what tends to sit underneath it, and what usually helps.
Calm & Settled
Anxiety is present only at a low, background level across the dimensions this profile measures. Most days, your body, thoughts, and behavior feel largely your own to direct.
What it suggests
Low scores across worry, panic symptoms, social fear, avoidance, and anxiety sensitivity suggest a nervous system that mostly returns to baseline on its own. A few elevated answers in one area can still point to a specific stressor worth noticing — scan your subscales for any single dimension that stands out from the rest.
What helps
Keep the routines that steady you — regular sleep, movement, time off-screen, and connection. If a particular situation reliably spikes you, name it early. Retake this profile if life circumstances shift.
Manageable Edge
You carry a noticeable amount of anxiety, but it's still in a range many people live with and manage. It shows up in moments rather than dominating your days.
What it suggests
This range often means anxiety is real but workable. Look at which subscale is driving your total: tightly wound worry (GAD-7), bodily surges (Panic & Physical), fear of being judged (Social), an avoid-and-reassure pattern (Avoidance), or fear of the anxious feelings themselves (Sensitivity). Knowing the shape matters more than the number.
What helps
Build a small daily down-regulation habit — slow paced breathing, a short walk, or a worry-postponement window. Gently re-approach one thing you've been sidestepping; avoidance shrinks your world while convincing you it's keeping you safe. Self-help CBT resources work well at this level.
Noticeably Strained
Anxiety is taking a real toll across several dimensions and is interfering with how you feel, think, or move through your days — even if you're still holding things together on the outside.
What it suggests
Scores in this range typically mean anxiety has moved from occasional to patterned. People here are often high-functioning and hide it well, which is exhausting in its own right. Watch especially for a rising Avoidance score paired with high Anxiety Sensitivity — that loop (fearing the sensations, then avoiding to prevent them) is what keeps anxiety self-sustaining.
What helps
This is a good point to bring in structured support. Cognitive behavioral therapy (CBT) — including exposure for avoidance and interoceptive work for anxiety sensitivity — is highly effective. Consider talking with a doctor or therapist. In the meantime, protect sleep, limit caffeine and alcohol, and practice approaching rather than escaping the things that scare you.
Heavily Burdened
Anxiety is a heavy, frequent presence across most of the dimensions here. It is likely shaping your choices, your body's state, and your sense of safety on a near-daily basis.
What it suggests
At this level, anxiety is usually no longer something willpower alone resolves, and that is not a personal failing — it reflects a nervous system stuck in a high-alert loop. Broad elevation across panic symptoms, social fear, avoidance, and sensitivity points to anxiety that has generalized rather than staying tied to one trigger. Effective, well-studied treatments exist for exactly this pattern.
What helps
Reaching out to a healthcare professional is strongly encouraged. A clinician can talk you through therapy (CBT/exposure), and where appropriate, medication. You don't have to white-knuckle this alone. If the strain ever tips into thoughts of not wanting to be here, treat that as urgent and contact a crisis line — in the US, call or text 988 (Suicide & Crisis Lifeline); elsewhere, your local emergency number or findahelpline.com.
Overwhelmed
Anxiety is near-constant and intense across nearly every dimension this profile measures. This is a high symptom load, and it makes sense that you may feel like you're drowning.
What it suggests
Scores this high reflect anxiety that is severe and pervasive — bodily, mental, social, and behavioral. This is not weakness and it is not permanent; it is a sign your system needs and deserves real support. People do recover from anxiety this intense, especially with proper treatment.
What helps
Please reach out to a healthcare professional soon — a doctor, therapist, or psychiatrist. Severe anxiety responds well to evidence-based care, and getting help is a strength, not a last resort. If you ever feel unsafe, that you can't cope, or that you don't want to be alive, contact a crisis line right now: in the US, call or text 988 (Suicide & Crisis Lifeline); in the UK, call 111 or Samaritans at 116 123; elsewhere, your local emergency number or findahelpline.com. You deserve support, and it is available.
Anxiety Profile (incl. GAD-7) contains 34 items and takes about 8 minutes. Responses are combined using a sum method across the dimensions listed above, then mapped to the interpretive bands above. Your percentile is an interim estimate that sharpens as more people take the test, and is labelled as provisional in your result.
This assessment also includes hidden validity items that detect inattentive or socially-desirable answering. When they trigger, your result carries a lowered confidence rating and we tell you — rather than presenting a skewed score as fact.
This is an educational, self-reflective assessment — not a diagnosis. A questionnaire can describe a pattern and point you toward language for it, but it cannot account for your history, context, or circumstances, and it is not a substitute for evaluation by a qualified professional. If a result concerns you, treat it as a reason to talk to someone rather than as a verdict.
Your answers are scored on your device. Taking this test requires no account, no email address, and no payment, and your full result — every band, every dimension — is shown to you immediately and in full.