Free Online Anxiety Test | Developed by Psychologists

The anxiety test is an indicative screening tool developed by psychologists to help adults find out whether their long-term difficulties with tension, worry or physical restlessness may indicate an anxiety disorder. The test is anonymous, free of charge and available online without registration.

Are you troubled by uncontrollable thoughts and worries you cannot seem to switch off? Do you experience persistent tension, heart palpitations or nausea with no obvious cause? Do you avoid situations that trigger fear in you, or struggle to sleep because of intrusive thoughts? This may be more than everyday stress or a difficult patch in life.

This anxiety test will help you find out whether your difficulties may point to an anxiety disorder. It is an indicative screening tool covering four key areas: cognitive symptoms (worry and thoughts), emotional experience (tension, fear, restlessness), physical symptoms and the behavioural impact on daily functioning.

The result is not a substitute for professional diagnosis, but it can be a useful first step to help you better understand what you are experiencing and decide whether it is worth discussing your situation with a psychologist.

What is anxiety and an anxiety disorder?

Anxiety is a natural emotion that every person experiences. It is an innate response to perceived threat or uncertainty that has helped humans survive for thousands of years. Short-lived anxiety before an exam, a job interview or a challenging life event is entirely normal and serves a useful purpose.

The problem arises when anxiety becomes chronic, is disproportionate to the situation or begins to interfere with daily life. Psychologists and psychiatrists speak of an anxiety disorder when the following criteria are met: anxiety is significantly more intense than the situation warrants, it persists for more than a few weeks, it affects work, relationships or everyday functioning, and it continues despite attempts to manage it.

Anxiety is not simply a feeling of fear or nervousness. It simultaneously affects thinking, emotions, the body and behaviour. That is why it can be difficult to recognise, particularly when someone has lived with it for years and has come to regard it as simply part of their personality.

According to the World Health Organization (WHO), approximately 301 million people worldwide live with anxiety disorders. It is estimated that anxiety disorders affect between 15 and 20 per cent of the adult population in developed countries, and a large proportion of cases remain undiagnosed and untreated.

Can an adult have an anxiety disorder without realising it?

Yes, and it is far more common than many people realise. Anxiety disorders are among the most widespread mental health difficulties in the world, yet many people live with their symptoms for years without recognising that they have a treatable condition. Some explain their difficulties as oversensitivity, weakness or simply being a particular kind of person.

Anxiety can also hide behind symptoms that do not immediately appear to be psychological. Heart palpitations, chronic digestive problems, muscle tension, sleep disturbances and recurring headaches may all be physical expressions of anxiety rather than primary physical conditions. Many people with an anxiety disorder therefore first consult a general practitioner or physical health specialist, and only reach psychological care some time later.

A late recognition of an anxiety disorder is not a failure. It is very common and understandable, because the symptoms are varied and easily confused with other conditions. Identifying the true cause of your difficulties is the beginning of a path towards real help.

What types of anxiety disorders are there?

Anxiety is not a single, uniform problem. Clinical psychology and psychiatry distinguish several types of anxiety disorder, each differing in its symptoms, triggers and the most appropriate therapeutic approach.

• Generalised anxiety disorder (GAD) – persistent, hard-to-control worry about many different areas of life (health, finances, family, work) that is disproportionately intense and lasts for at least six months. It is accompanied by muscle tension, fatigue, difficulty concentrating and sleep disturbances. It is the most commonly diagnosed anxiety disorder.
• Panic disorder – recurrent panic attacks with a sudden onset and intense physical symptoms (palpitations, shortness of breath, dizziness, a sense of losing control or feeling of impending doom). Between attacks, there is persistent worry about having another episode and its consequences.
• Social anxiety disorder – marked fear of situations in which one might be evaluated or judged by others, such as speaking in public, meeting new people or eating in the presence of others. It leads to avoidance of social situations or to managing them only with considerable distress and effort.
• Specific phobias – intense, disproportionate fear of a particular object or situation (for example, heights, enclosed spaces, animals or medical procedures) that leads to avoidant behaviour and significant restriction of daily life.
• Agoraphobia – fear of places or situations from which escape might be difficult or help unavailable, such as public transport, open spaces, crowds or leaving home. It can develop independently or as a consequence of panic disorder.

Our test covers symptoms characteristic of generalised anxiety disorder and panic disorder, the most common forms of anxiety in adults. It will help you identify which areas your difficulties are most pronounced in.

Who is this anxiety test for?

The test is intended for adults who have been noticing symptoms in themselves that may indicate an anxiety disorder and who want to better understand what they are experiencing.

The test may be particularly useful if:

• you are troubled by worries or fears you cannot seem to stop
• you experience persistent tension, restlessness or nervousness without an obvious cause
• you have physical symptoms such as palpitations, shortness of breath or digestive difficulties that may be linked to psychological tension
• you avoid certain situations, places or people because they trigger fear in you
• you struggle to sleep or concentrate because of intrusive thoughts
• your difficulties have persisted for more than a few weeks and are limiting you at work or in your relationships
• you feel that everyday functioning costs you a disproportionate amount of energy

The test is also suitable for those who are unsure whether they are dealing with an anxiety disorder, temporary stress, burnout or something else. The result will help you name the situation more clearly and indicate whether seeking professional support makes sense.

How does this anxiety test work?

The test is based on two internationally recognised and scientifically validated screening methods. The first is the GAD-7 (Generalized Anxiety Disorder Scale, Spitzer et al., 2006), the gold standard for screening generalised anxiety disorder, with a demonstrated sensitivity of 89 per cent and specificity of 82 per cent. The second is the BAI (Beck Anxiety Inventory, Beck and Steer, 1988), which focuses on the somatic and physical symptoms of anxiety and has excellent internal consistency.

The test contains 20 questions covering the four areas most closely associated with anxiety:

• worry and thoughts (cognitive area)
• emotions and mood (emotional area)
• physical symptoms (somatic area)
• behaviour and daily functioning (behavioural area)

For each question, you select the answer that best reflects how often you have experienced that state over the past two weeks. You rate each item on a four-point scale: never, rarely, fairly often or almost always. On completion, you receive a total score and a result across four categories showing your overall anxiety level and which area your symptoms are strongest in.

Completing the test typically takes between 8 and 12 minutes.

Is an online anxiety test reliable?

This test serves as an indicative screening tool, not a clinical diagnosis. This means that it:

• can flag possible symptoms of an anxiety disorder
• helps you better name and organise what you have been experiencing
• shows which of the four areas your difficulties are most pronounced in
• does not replace a professional psychological or psychiatric assessment

The test is based on the GAD-7 and BAI instruments, which have excellent psychometric properties and are routinely used in both clinical practice and scientific research worldwide. An accurate diagnosis of an anxiety disorder can only be made by a psychologist or psychiatrist following a comprehensive assessment.

If your result indicates a moderate or high level of anxiety, or you feel that the difficulties described closely match your own experience, we recommend following up with a psychologist specialising in anxiety.

What do you get after completing the test?

On completing the test, you will receive:

• a total score and placement in one of four categories (minimal, mild, moderate or severe anxiety)
• a sub-score for each of the four areas, so you can see where your symptoms are strongest
• a brief explanation of what your result may mean
• specific recommendations for next steps

For many people, the greatest value comes simply from the test helping them organise their own experience and articulate more clearly what has been troubling them. The results can also provide a useful starting point for a first consultation with a psychologist or psychiatrist.

What should you do if the test shows a high level of anxiety?

A test result is not a diagnosis. It is a signal that it is worth taking the next step. The recommended course of action is to consult a psychologist, who will carry out a more detailed assessment of your situation and suggest an appropriate way forward. If needed, your psychologist may recommend a psychiatric evaluation, where an anxiety disorder can be formally diagnosed and an appropriate form of treatment or support considered.

The gold standard treatment for anxiety disorders is cognitive behavioural therapy (CBT), whose effectiveness has been confirmed repeatedly in scientific research: 60 to 80 per cent of patients who complete a course of CBT achieve significant relief from symptoms. Therapy focuses on identifying and changing anxious patterns of thinking and gradually overcoming avoidant behaviour. It can be delivered in person or online, and research confirms that both formats are comparably effective.

A diagnosis of an anxiety disorder is not an ending. For many people it is, in fact, a beginning. It enables a deeper understanding of one's own experience, the ability to stop blaming oneself for difficulties that have a neurological basis, and the opportunity to choose an approach that genuinely helps.

Why is it important to address anxiety early?

An untreated anxiety disorder tends to persist and worsen over time. It can significantly affect professional performance, relationships, sleep quality and general health. Many adults with an anxiety disorder describe years of struggling with their difficulties, unaware that the condition is treatable. The result is often chronic fatigue, low self-esteem and the belief that this is simply who they are.

Untreated anxiety also substantially increases the risk of developing depression. It is estimated that up to 50 per cent of people with an anxiety disorder experience depression concurrently or develop it at some point in their lives. Early attention to mental health significantly reduces these risks.

The goal of professional support is not only to ease symptoms, but also to understand what underlies the anxiety, to strengthen the capacity to cope with challenging situations, and to live a full life free of unnecessary restrictions.

Developed by MOJRA psychologists

The anxiety test has been developed by the team of psychologists at Mojra.info psychological counselling service. The test content and interpretation of results are grounded in the internationally recognised GAD-7 and BAI screening instruments and are regularly reviewed in line with current developments in clinical psychology and psychiatry.

Mojra psychologists specialise in anxiety disorders, panic attacks, social anxiety and generalised anxiety disorder, among other areas. Consultations take place online, in English, without waiting lists.

Browse psychologist profiles: Psychologists for anxiety and depression – Mojra

Professional credentials

The test is designed as a psychologically grounded screening tool for adults, drawing on clinically established and scientifically validated foundations (GAD-7, BAI). It covers four dimensions of anxiety: cognitive, emotional, somatic and behavioural. Its purpose is not to establish a diagnosis, but to help identify possible connections between your difficulties and an anxiety disorder and to offer an initial orientation towards what may be worth addressing further.

Frequently asked questions

Is the anxiety test free and anonymous?

Yes, the test is completely free and anonymous. It does not require registration or the submission of any personal data. Your responses are not sent or stored anywhere. All calculations take place directly in your browser.

How accurate is an online anxiety test?

The online test is an indicative screening tool, not a diagnosis. It is based on the scientifically validated GAD-7 (sensitivity 89%, specificity 82%) and BAI methods. It serves as a first step in recognising possible symptoms and will help you better name what you are experiencing. An accurate diagnosis of an anxiety disorder can only be made by a psychologist or psychiatrist following a comprehensive assessment.

How long does the test take to complete?

The test typically takes between 8 and 12 minutes to complete. It contains 20 questions divided into four areas. We recommend setting aside a quiet moment and responding on the basis of the past two weeks rather than just how you feel right now.

Does anxiety present differently in women and men?

Yes. Research consistently shows that women have approximately twice the risk of developing an anxiety disorder compared to men. The presentation can also differ: women more commonly experience generalised anxiety and fear of losing control, while men tend to show more pronounced physical symptoms and avoidant behaviour, which can lead to risk-taking or excessive alcohol use as a way of managing anxiety.

What happens after I complete the test?

Once you have answered all 20 questions, your result appears immediately. You will see your total score, placement in a category (minimal, mild, moderate or severe anxiety), sub-scores for each of the four areas and specific recommendations for next steps. The result is not sent or stored anywhere. The test is fully anonymous.

What is the difference between anxiety and depression?

Anxiety is primarily characterised by fear, excessive worry about the future, physical arousal and tension. Depression manifests mainly as sadness, loss of interest and pleasure, feelings of hopelessness and a depletion of energy. The two conditions, however, very frequently co-occur, in as many as 50 per cent of cases. If you suspect you may also be experiencing depression, we recommend trying our depression test.

Can an online therapist help with anxiety as effectively as an in-person one?

Research over recent years confirms that online therapy is comparably effective to in-person therapy for anxiety disorders. The online format also brings concrete advantages: availability from home, a broader choice of therapists, flexible scheduling and, for many clients, a lower threshold for starting therapy. Mojra psychologists have extensive experience delivering anxiety therapy online.

Can the test show a low score even if I feel unwell?

Yes, it can. No screening tool is one hundred per cent accurate. Some people with anxiety difficulties may score lower, for instance if they have been going through a calmer period in the past two weeks, or if they find it difficult to name and reflect on their inner experience. If you feel you have been persistently limited by difficulties regardless of the result, we recommend consulting a specialist.

Find out whether your difficulties may indicate an anxiety disorder.
The test is anonymous, free and takes around 10 minutes to complete.