Anxiety Test: How Anxious Am I?

Medically Reviewed by Dr. Robert Stevens

While not meant to serve as a replacement for a clinical diagnosis of anxiety disorder given by a mental health professional, this quiz was designed with the help of expert psychologists to help you assess your current level of anxiety, as well as changes over time, by returning to this page and repeating the self-assessment.

For each of the following questions, you will be asked to select one of the following options to indicate the frequency of your symptoms: never, very rarely, rarely, occasionally, frequently, or always. Your unique answers will then be used to calculate your results and determine whether your symptoms are mild, moderate, or severe. Your results will show further unique educational information, and all results are strictly confidential.

Please note and acknowledge that this self-assessment is not intended to estab­lish a physician-patient rela­tion­ship, to replace the ser­vices of a trained physi­cian or health care pro­fes­sional, or oth­er­wise to be a sub­sti­tute for pro­fes­sional med­ical advice, diag­no­sis, or treatment. The aim of this anxiety quiz is to provide education about the condition. By filling out this self-assessment and clicking “calculate,” you acknowledge that you’ve read and agree with this statement and agree to re-origin’s Terms & Conditions.


How often do you feel nervous, anxious, or on edge?

How often do you find yourself not being able to stop or control worrying?

How often do you find yourself having trouble relaxing?

How often do you find yourself feeling so restless that it is hard to sit still?

How often do you find yourself feeling easily annoyed or irritable?

How often do you find yourself having intense overall symptoms?

How often do your symptoms impair your day-to-day function?

Based on your results, your symptoms appear to be mild. You may become overwhelmed when life becomes increasingly stressful, but find that you eventually return to a baseline level. However, you may also find it difficult to deeply relax, become joyful, and feel fully rejuvenated. Fortunately, there are science-based exercises that anyone can do that may help you to become more resilient to stress, feel more rested, and help you naturally boost your brain’s feel-good hormones and chemicals. The re-origin program offers a science-based limbic system retraining program that’s easily accessible online as well as in a mobile app.

Based on your results, your symptoms appear to be moderate. Maybe you’ve been experiencing anxiety for a while, or perhaps your anxiety has intensified in recent weeks or months. The great news is that there are clear steps you can take to improve your mental health and wellbeing: temporarily mitigating unnecessary stressors in your life can give your brain and body the break it needs. If you find that you want to take a more active approach and address the source of anxiety, in addition to the symptoms, you may consider joining the thousands of people who are now finding lasting relief from anxiety through brain retraining. The re-origin program offers a science-based limbic system retraining program that’s easily accessible online as well as in a mobile app.

Based on your results, your symptoms appear to be severe. But you’re not alone. Over 40 million adults across America struggle with anxiety each year. The good news is that every challenge brings new responses, further research, and better options to help you heal. In addition to the possibility of seeking out and working with a qualified mental health professional, there are some steps you can take yourself right now, including temporarily mitigating unnecessary stressors in your life to give your brain and body the break they need. You may consider joining the thousands of people who are now finding lasting relief from anxiety through brain retraining. The re-origin program offers a science-based limbic system retraining program that’s easily accessible online as well as in a mobile app.

Anxiety Disorders vs. Normal Anxiety

Most people will experience occasional anxiety concerning things such as family, finances, or health.

When worry and fear become intense and constant, there may be an underlying neurochemical reason. For those suffering from an anxiety disorder, the anxiousness does not alleviate but intensifies over time, with or without a viable reason. Currently, there are several well-known types of anxiety disorders, including social anxiety disorder, panic disorder, generalized anxiety disorder, severe anxiety, posttraumatic stress disorder, and various phobias.

Such disorders are considered to be mental health conditions, and a person with any of them can be diagnosed with a mental illness. While such diagnoses may be helpful in most instances, more and more researchers are recognizing that such disorders may not be so distinctly psychological but perhaps more neurological and stem from a maladaptive stress response in the limbic system region of the brain.

As we’ll see, the brain is surprisingly malleable, and the field of neuroplasticity may hold promise for those experiencing the above conditions.

What are the common symptoms of anxiety?

There are many common symptoms to be on the lookout for if you think you are experiencing anxiety:

  • Feeling restless or on edge, trouble relaxing
  • Inability to control worrying
  • Easily fatigued from daily life activities
  • Difficulty concentrating
  • Irritability
  • Headaches, muscle aches, stomachaches, or unexplained pains
  • Difficulty controlling worry
  • Sleep problems: difficulty falling or staying asleep
  • Trembling or twitching
  • Feeling nervous
  • Sweating
  • Digestive changes (constipation or diarrhea)

How is anxiety measured?

One of the more common and trusted measurements of anxiety is the Hamilton Anxiety Scale (HAM-A), which explores the severity of symptoms. The HAM-A is also a primary tool used in assessing generalized anxiety disorder but is also utilized to evaluate general symptoms of anxiety across several conditions. Other anxiety screening tools include but are not limited to:

  • Generalized Anxiety Disorder 7 (GAD-7)
  • Generalized Anxiety Disorder Severity Scale (GADSS)
  • Beck Anxiety Inventory (BAI)
  • Generalized Anxiety Disorder Questionnaire-IV (GADQ-IV)
  • Hamilton Anxiety Rating Scale (HARS)
  • Leibowitz Social Anxiety Scale (LSAS)

Regardless of the number of measurement instruments, the first resource you should use is your health care physician or mental health professional. If you suspect you are suffering from anxiety or an anxiety disorder, speak to your doctor. Your health care provider will perform a physical exam, inquire about your symptoms, and may order labwork with other tests to discover any underlying conditions that may be responsible for symptoms.

Benefits of treating anxiety

Bizarrely enough, the right amount of anxiety is actually beneficial. Anxiety is an instinctive way our body handles stress. In fact, it is anxiety and stress that makes up the fight in the “fight-or-flight” response to intense situations, it’s why the limbic system does such a good job keeping us from harm. The limbic system is the area of the brain in charge of behavioral and emotional reactions, specifically when it comes to behaviors required for survival. For example, if you were face to face with a cougar, your limbic system would start to prepare your body to run away: you would feel your heart rate increase, your muscles tense, and your adrenaline pumping. 

Anxiety’s sole purpose is to protect us from danger by allowing us to react quickly to emergencies. The issue becomes when our limbic system does too good a job; some of what our brain begins to perceive as dangerous is harmless to ourselves, such as public speaking, finishing up a report, or missing a few hours of sleep.

Scientific benefits of normal anxiety levels include:

  • Focusing your attention on important issues and situations
  • Provides the energy required to take action during stressful situations
  • Increases one’s resilience to life’s unpredictability

Health risks related to anxiety

While normal levels of anxiety can provide benefits, elevated feelings of anxiety or anxiety disorders pose several serious health risks.

Cardiovascular risks

Due to the nature of anxiety symptoms, there is an increased risk of high blood pressure and heart disease. If someone already suffers from heart disease, anxiety disorders may increase the chance of further disease, such as coronary artery issues.

Effects on the immune system

Anxiety triggers an individual's flight-or-fight response, which causes the release of neurochemicals (epinephrine) and hormones (adrenaline) into the body.

As a short-term event, these chemicals and hormones increase one’s breathing rate and pulse, meaning the brain is supplied with more  oxygen in preparation for fight or flight. However, the continued feeling of anxiety prevents your body from returning to its normal level of functioning, thus compromising your immune system in the long term.

How to manage anxiety

There are various methods one can employ to manage anxiety symptoms. It is important to remember that some techniques work better for some people than others. In other words, what works for one person may not be as effective for someone else. However, if anxiety symptoms are proving hard to manage or reduce, seek support from a medical professional.

When feelings of anxiety begin to appear, controlled slow breathing can lessen the intensity of adrenaline and racing heartbeats. Another technique is progressively relaxing groups of muscles. This involves being in a quiet room and, over several minutes, attempting to tense and release as many muscles from the body as possible. This method helps with muscle tension caused by anxiety. Being active and having healthy eating habits is also important; this can be as simple as going for a walk outside to spending time with loved ones. It will improve your overall well-being and allow for stress relief.

Overcoming anxiety with neuroplasticity “brain retraining”

At re-origin we focus on addressing anxiety at the source, as opposed to only treating the symptoms. Because anxiety is, at its core, and full-body, mind, and brain condition, re-origin focuses on retraining the limbic system to down-regulate the “threat-reflex” and allow the body and mind to return to a state of calm. This is done in our program by capitalizing on the brain’s neuroplasticity or ability to change. By pruning away old negative neural pathways in the brain and forging new beneficial ones, we can not only learn how to self-regulate but also condition calmness and ease as our new default state. This essentially means calming the brain’s overactive threat-response system so you can permanently and fully recover from persistent anxiety. 

At re-origin, we guide individuals in how to use the perspective of the “curious observer” by separating oneself from anxious thoughts and feelings and then learning to view them as nothing more than a temporary brain loop. By conditioning this new behavior and experience with a series of science-based brain retraining techniques, its members at the re-origin program and community have been able to experience dramatic and permanent shifts in how they feel, function, and present in daily life.

When and how does anxiety become a problem?
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Anxiety becomes a problem when anxious or fearful feelings are severe or continue for a long period of time, even after a stressful or tense situation has ended. Anxiety becomes an issue when it causes personal upset emotionally, mentally, or physically, or leaving someone unable to handle everyday challenges.
What treatment options are available for anxiety?
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Common treatment options for anxiety include meditation and mindfulness, relaxation techniques, corrective breathing methods, adjusting dietary habits, exercising, cognitive therapy, counseling, and medications. At re-origin, we use neuroplasticity to retrain old neural pathways and calm the fight-or-flight response.

Can you self-diagnose your anxiety?
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Even though real diagnoses must come from a medical professional, there are anxiety self-assessments and quizzes like the one above that can be used to establish a baseline for your overall level of anxiety and how it may have impacted you. By returning to this site and filling out the same assessment over time, you will be able to see how your level of anxiety changes based on the various methods of treatment that you use.
What is a good assessment for anxiety?
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The most relied upon screenings and assessments for anxiety include the Hamilton Anxiety Scale (HAM-A) for common symptoms of anxiety, as well as the Generalized Anxiety Disorder 7 (GAD-7), and the Generalized Anxiety Disorder Questionnaire-IV (GADQ-IV).
What is the difference between anxiety and fear?
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Fear is a natural response to a dangerous situation that normally ceases once the danger has passed. Anxiety, on the other hand, is when the fear response persists beyond the danger. Human beings are thought to be unique in their ability to (mostly unwittingly) prolong and perpetuate the limbic systems' threat response by dwelling or ruminating (either consciously or unconsciously) on negative or unpleasant thought situations, e.g., the worst-case scenario.
What is a good way to get rid of anxiety?
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If your anxiety won't go away, neuroplasticity programs like the one re-origin offers address the source and retrain the limbic system out of fight or flight.

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