Anxiety Test: The Free GAD-7 Anxiety Quiz (7 Questions) + What Your Score Means

If anxiety has been running louder than usual, a quick, structured check can help you see where you stand. The anxiety test below is the GAD-7 — the validated, clinically-used 7-question screen for generalized anxiety. It's free, private, and takes under a minute. Your score is a snapshot of the last two weeks, not a label — and whatever it shows, anxiety is one of the most treatable things there is.

This is an educational screening tool, not a diagnosis. If you're in crisis, please use the resources at the end of this page.

The Anxiety Test (GAD-7)

What Is the GAD-7?

The GAD-7 is a validated 7-item questionnaire that measures the severity of anxiety symptoms over the past two weeks. Created by Dr. Robert Spitzer and colleagues in 2006, it's one of the most widely used anxiety screens in clinics and research, scored 0–21.

It asks how often you've been bothered by core anxiety symptoms — restlessness, uncontrollable worry, irritability, trouble relaxing, and a sense of dread. Because the wording and cut-points are standardized and well-studied, your score can be meaningfully compared over time and is the same measure a doctor might use.

What Your Score Means

0–4 = minimal anxiety, 5–9 = mild, 10–14 = moderate, 15–21 = severe. A score of 10 or above is the common threshold where professional support is recommended. Your score reflects the last two weeks, so it can change as circumstances do.

Evidence-Based Ways to Calm Anxiety

Anxiety responds well to a few accessible, well-researched practices: writing anxious thoughts down to interrupt rumination, grounding the body in the present moment, and reframing catastrophic thinking. These work best consistently, and pair well with professional care at higher scores.

• Break the worry loop with writing. Anxiety journaling prompts get the spiral out of your head and onto the page, and our science-backed anxiety guide explains why it works.
• Ground the body. Grounding techniques calm the nervous system in the moment.
• Reframe the spiral. Learn to stop catastrophizing and use CBT journaling to challenge anxious predictions.
• Understand the roots. Anxiety often connects to early patterns — the free attachment style quiz can illuminate them.

Related Reading

• Anxiety Journaling Prompts to Break the Rumination Loop
• Grounding Techniques for Anxiety
• How to Stop Catastrophizing
• High-Functioning Anxiety Journal Prompts
• Best Apps for Anxiety
• Worry Journal Method

Frequently Asked Questions

What is the GAD-7 anxiety test?

The GAD-7 (Generalized Anxiety Disorder-7) is a validated 7-question screening tool that measures the severity of anxiety symptoms over the past two weeks. Developed by Dr. Robert Spitzer and colleagues in 2006, it's one of the most widely used anxiety measures in clinical practice and research. Each item is scored 0-3, for a total of 0-21. It is a screening and severity measure, not a diagnosis.

How is the anxiety test scored?

Each of the 7 questions is rated 0 (not at all), 1 (several days), 2 (more than half the days), or 3 (nearly every day), based on the last two weeks. Your total ranges from 0 to 21. Standard cut-points are: 0-4 minimal anxiety, 5-9 mild, 10-14 moderate, and 15-21 severe. A score of 10 or higher is the common threshold for further clinical assessment.

What is a normal GAD-7 score?

Scores of 0-4 indicate minimal anxiety and 5-9 indicate mild anxiety — both common and generally manageable with self-care. A score of 10 or above (moderate to severe) suggests anxiety that may benefit from professional support. The GAD-7 measures symptoms over the last two weeks, so your score reflects a recent window, not a permanent trait.

Is this anxiety test a diagnosis?

No. The GAD-7 is a validated screening and severity tool, not a diagnosis. Only a licensed health professional can diagnose an anxiety disorder. A high score doesn't confirm a disorder, and a low score doesn't rule out distress. Use your result as a starting point for a conversation with a doctor or therapist, especially if anxiety is affecting your daily life.

Can journaling help with anxiety?

Yes. Reflective journaling is well-evidenced for anxiety: writing down anxious thoughts interrupts rumination, makes worries concrete enough to examine, and engages the brain's regulation systems (research on 'affect labeling' shows that naming feelings reduces their intensity). Journaling pairs especially well with CBT techniques and grounding practices, and is a useful complement to — not a replacement for — professional care.

Is the test free and private?

Yes. The test runs entirely in your browser, requires no email or sign-up, and stores nothing. You get your GAD-7 score and what it means instantly on this page.

Your Score Is a Starting Point

Whatever your GAD-7 score, hold it gently: it measures the last two weeks, and anxiety is genuinely treatable — often with simple, consistent practices, and with professional support when scores are higher. Naming where you are, as you just did, is the first step toward calming it.

This page is educational and based on the validated GAD-7 (Spitzer et al., 2006). It is a screening tool, not a diagnosis or a substitute for professional care. If anxiety is affecting your daily life, please reach out to a doctor or licensed therapist. Last reviewed: June 2026.