Anxiety Self-Check: How Anxious Am I?

Not a diagnosis. Answers stay in this browser. Feeling heavy? Tele-MANAS: 14416 (free, 24/7).

About this check

Anxiety is the mind and body trying to keep you safe — but when it runs in the background all day, it gets exhausting. This check-in is a way to step back and notice how much space anxiety is taking up lately.

This short reflection is a starting point, not a diagnosis. These questions are not a validated screening test like the PHQ-9 or GAD-7. Answer honestly about the last two weeks; there are no right answers.

Over the last two weeks…

I felt nervous, on edge, or unable to relax. *

My mind raced with worries I couldn't switch off. *

I expected the worst, even when things were going fine. *

My body felt tense — tight chest, shallow breath, racing heart. *

I avoided situations because they felt overwhelming. *

I found it hard to concentrate because of worry. *

I felt restless or found it hard to sit still. *

I lost sleep because my mind wouldn't quieten. *

Small decisions felt harder than they should. *

I felt a sense of dread without a clear reason. *