Do I Have Anxiety?

Q: What does the "Do I Have Anxiety?" quiz measure?

This free self-assessment quiz helps you reflect on when worry stops being useful and starts running your life. It includes 10 questions and takes about 4 minutes. Results are for self-reflection, not clinical diagnosis.

Q: Is the "Do I Have Anxiety?" quiz free?

Yes. This quiz is completely free, anonymous, and requires no signup. Your answers are processed in your browser and never stored or shared.

Q: What does "Low Anxiety Indicators" mean?

Your worry levels seem within a normal, healthy range. Based on your answers, what you're experiencing sounds like the ordinary concern that comes with being a person who cares about their life. Everyone worries. Everyone has nights where sleep is harder,

Q: What does "Moderate Anxiety Indicators" mean?

What you're feeling goes beyond normal worry and deserves attention. I want you to notice something. The patterns you described, the tension, the overthinking, the difficulty relaxing, these aren't just personality quirks or stress from a busy life. This is your nervou

Q: What does "Strong Anxiety Indicators" mean?

Your anxiety is running your life, and you deserve support to change that. What you've described is not just worrying too much. This is a nervous system that is stuck in high alert, scanning for danger constantly, bracing for impact even during moments that should feel safe.

Question 1

Right now, notice what's happening in your mind. How much of your thinking is spent on things that haven't happened yet?

Answer

Almost all of it. My mind runs scenarios constantly, most of them worst-case. I can't turn it off even when I know it's irrational.

Answer

A lot of my mental space goes to worrying about what could go wrong. The present moment feels hard to stay in.

Answer

I think about the future more than I'd like, but I can usually pull my attention back to what's in front of me.

Answer

I think about the future sometimes, but it doesn't dominate my day. I handle things when they actually arrive.

Question 2

What do you notice in your body right now? Scan your shoulders, your jaw, your chest. What do you find?

Answer

Tight everywhere. My shoulders are up near my ears, my jaw is clenched, and there's a weight on my chest that never fully lifts.

Answer

Now that I check, yes. There's tension I wasn't even aware of. My body holds stress even when my mind thinks it's calm.

Answer

I notice some tightness when things are stressful, but it loosens up once the situation passes.

Answer

Pretty relaxed, honestly. I don't carry much tension unless something specific is happening.

Question 3

When you get into bed at night, what happens between lying down and actually falling asleep?

Answer

My brain lights up the second my head hits the pillow. I replay conversations, rehearse tomorrow, imagine disasters. Sleep feels like a battle I lose most nights.

Answer

It takes a while. My thoughts speed up at night and I have to actively fight them before I can drift off.

Answer

Some nights are harder than others. Stressful days make it tougher, but I usually fall asleep within a reasonable time.

Answer

I'm usually out pretty quickly. My mind settles down when my body does.

Question 4

When something small goes wrong, like a vague text from your boss or a friend canceling plans, where does your mind go?

Answer

Immediately to catastrophe. They hate me. I'm getting fired. Something terrible is happening and I just don't know what yet.

Answer

I spin out for a while before I can think clearly. My first instinct is always that something is wrong, and I have to talk myself down.

Answer

I might feel a quick spike of worry, but I can usually remind myself that it's probably nothing.

Answer

I take things at face value. If something is wrong, I'll deal with it when I know more.

Question 5

Think about something you've been avoiding lately. A phone call, a social event, a decision. What's keeping you from it?

Answer

The thought of doing it fills me with dread so thick I physically cannot make myself start. I build it up in my head until it becomes impossible.

Answer

I keep putting it off because the discomfort of facing it feels worse than the consequences of avoiding it. I know that doesn't make sense.

Answer

I drag my feet, but eventually I push through. The anticipation is usually worse than the thing itself.

Answer

I'm not really avoiding anything major. When something needs doing, I do it.

Question 6

When you try to relax, truly relax, with nothing to do and nowhere to be, what happens inside you?

Answer

I can't. If I stop, something will go wrong. Relaxing feels dangerous, like I'm letting my guard down and the world will punish me for it.

Answer

A restless, guilty feeling takes over. Like I should be doing something, fixing something, preparing for something.

Answer

It takes some effort to settle in, but once I do, I can actually enjoy it.

Answer

I can genuinely relax and enjoy downtime. It feels restorative, not stressful.

Question 7

What do you notice about your patience lately? How quickly do you go from fine to frustrated?

Answer

I'm on a hair trigger. The smallest inconvenience, a slow driver, a loud noise, a repeated question, can send me over the edge. I feel wound so tight there's no room left.

Answer

My fuse is definitely shorter than it used to be. I snap at people I love and feel terrible about it afterward.

Answer

I get irritable during stressful stretches, but it's not constant. I can still keep my reactions proportional.

Answer

I'm generally patient. It takes a lot to genuinely frustrate me.

Question 8

How often do you find yourself asking others for reassurance? Checking if things are okay, if they're upset, if you did the right thing?

Answer

Constantly. And the relief never lasts. Someone tells me everything is fine and twenty minutes later I need to hear it again.

Answer

More than I'd like to admit. I know it frustrates the people around me, but I genuinely cannot settle without outside confirmation.

Answer

Sometimes, when a situation is genuinely ambiguous. But mostly I can trust my own read on things.

Answer

Rarely. I trust my own judgment and I don't need others to validate my decisions.

Question 9

Think about something that happened days, weeks, or even months ago that still bothers you. How present is it in your mind?

Answer

I have a collection of moments that replay on a loop. Things I said wrong, awkward interactions, mistakes nobody else remembers. They visit me daily.

Answer

Certain memories have a way of following me around. I can be having a good day and suddenly a cringe-worthy moment from years ago will hit me out of nowhere.

Answer

I think back on things occasionally, but they don't stick. I can acknowledge it and let it go.

Answer

Once something is done, it's done. I don't spend much energy relitigating the past.

Question 10

Right now, in this moment, is there a feeling in you that something bad is about to happen, even though you can't name what it is?

Answer

Yes. There's a low hum of dread in my chest that's almost always there. Not about anything specific. Just a sense that something is coming, and I won't be ready.

Answer

There's an uneasiness I can't quite explain. Like I'm forgetting something important or like the other shoe is about to drop.

Answer

Only when things are genuinely uncertain or stressful. It's connected to real circumstances, not free-floating.

Answer

No. I feel relatively settled. If something bad happens, I'll deal with it then.