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✦ Free anxiety tools

Understand your anxiety.
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Tests, trackers, a body scan and crisis support. All free, all instant, all built around your specific experience. Not generic advice.

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The most important tools first

If you are not sure where to start, the anxiety level test gives you the clearest picture of where you are right now.

⭐ Most popular
Anxiety Level Test
21 questions about worry, panic, sleep, physical symptoms and daily functioning. Get a precise percentage score plus a full personalised action plan.
📋 21 questions
⚡ 3 minutes
🎯 Low / Moderate / High
📝 Personalised plan
Take the Anxiety Test →
What you get
📊
Your anxiety percentage score
A precise score showing exactly where you land across low, moderate and high anxiety.
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What your result means
A clear explanation of the pattern driving your score, specific to your level.
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Personalised 3-step plan
Concrete next steps based on your specific result, not generic advice.
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Access to the Anxiety Recovery Bundle
For moderate and high results, you get access to the complete recovery resource.
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Crisis tool
Panic Attack SOS Card
A personalised crisis card for your next panic attack, built around exactly how it feels for you. Download and save on your phone.
8 questions
Your name on it
Download as image
Build My SOS Card →
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Self-assessment
Do I Have Anxiety?
Not sure if what you are experiencing is anxiety? 18 questions across all major symptom categories. A clear answer with a personalised symptom profile.
18 questions
Symptom profile
4 results
Take the Quiz →
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Triggers
Anxiety Triggers Identifier
Identifies your dominant anxiety trigger across 6 categories. Most people are surprised by which one comes out on top.
18 questions
6 categories
Bar chart result
Find My Triggers →
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Interactive
Anxiety Body Scan
Click on where you feel anxiety in your body. Get a personalised explanation of your physical anxiety pattern.
Interactive map
11 body zones
Pattern detection
Start Body Scan →
🛋️
Assessment
Do I Need Therapy?
Answers the question honestly. 14 questions across 4 key domains to assess whether professional support would make a real difference for you right now.
14 questions
4 domains
Honest answer
Find Out →
🎯
Therapy readiness
Is Therapy Right for Me Right Now?
Not just whether you need therapy, but whether now is the right moment. 12 honest questions across real impact, your resources, life context and barriers. A direct personalised answer.
12 questions
4 areas
Direct answer
Get My Answer →
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Therapy readiness
Am I Ready to Start Therapy?
A readiness score based on impact, exhaustion, barriers and openness. Find out exactly where you are in the process and what is actually stopping you.
16 questions
Readiness score
Barrier breakdown
Check My Readiness →
Understand your specific pattern

Is it anxiety or something else?

These tests help you understand which specific pattern is present and whether something else might be at play alongside anxiety.

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Assessment
Anxiety or Depression?
Split scores for both. Understand which pattern is dominant and what it means for getting the right help.
20 questions
Split scoring
5 profiles
Take the Test →
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Assessment
OCD vs Anxiety Test
OCD and anxiety feel similar but are driven by very different patterns. This test helps you see which is more dominant.
18 questions
Split scoring
4 profiles
Take the Test →
⚡
Assessment
Anxiety or ADHD?
Concentration problems and restlessness could be anxiety, ADHD or both. Find out which is the stronger driver.
20 questions
Split scoring
4 profiles
Take the Test →
🔥
Assessment
Anxiety vs Burnout Quiz
Are you burnt out, anxious or both? These overlap significantly and respond to different approaches.
16 questions
Split scoring
3 profiles
Take the Quiz →
⚡
Assessment
Anxiety or Stress?
They feel similar but work differently. 14 questions with a live split that updates as you answer. Find out which is actually driving your experience.
14 questions
Live split
5 verdicts
Take the Test →
😤
Assessment
Anxiety and Anger Test
Is your anger actually anxiety in disguise? 16 questions that reveal how much of your anger is driven by anxiety and what is behind the connection.
16 questions
Split scoring
4 patterns
Take the Test →
🌙
Assessment
Anxiety and Sleep Quiz
Is anxiety ruining your sleep, or is poor sleep making your anxiety worse? Identifies which direction the cycle runs.
16 questions
5 profiles
Bidirectional
Take the Quiz →
💔
Assessment
Relationship Anxiety Test
Constant worry about your partner, fear of abandonment, need for reassurance. Find out if relationship anxiety is present.
18 questions
3 levels
Attachment patterns
Take the Test →
💑
Relationship impact
Anxiety in Relationships Quiz
How is your anxiety affecting your partner? Identifies your dominant pattern across reassurance seeking, withdrawal, conflict and transferred irritability, with what your partner actually experiences.
16 questions
4 patterns
Partner perspective
Take the Quiz →
🔍
Anxiety type
What Type of Anxiety Do I Have?
Maps your pattern across GAD, social anxiety, health anxiety and panic features in one quiz.
15 questions
4 anxiety types
Take the Quiz →
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Behavioural profile
What Does My Anxiety Actually Look Like?
12 situational questions with no obvious right answers. Reveals your specific anxiety behaviour pattern and a personalised narrative profile of how it shows up in real life.
12 questions
4 profiles
Narrative result
Take the Quiz →
🪫
Exhaustion test
Emotional Exhaustion from Anxiety
How depleted is your anxiety making you? Measures emotional and cognitive resource depletion.
10 questions
3 levels
Take the Test →
📈
Assessment
Is My Anxiety Getting Worse?
Tracks whether your anxiety is escalating, stable or improving. Uses the same 12 markers across three time points to give you a real trajectory rather than a snapshot.
12 questions
Trajectory score
3 levels
Check My Trajectory →
Specific anxiety types

Go deeper into your pattern

Each of these tests focuses on a specific type of anxiety with targeted questions and detailed results.

👥
Social anxiety
Social Anxiety Test
Fear of judgment, post-event replay, avoiding social situations. 18 questions specific to social anxiety.
18 questions
3 levels
Take the Test →
✨
High-functioning
High-Functioning Anxiety Quiz
You look fine. You deliver. But inside the anxiety never stops. Identifies the hidden anxiety driving high performance.
16 questions
Dark editorial design
Take the Quiz →
💼
Work anxiety
Anxiety at Work Test
How much is anxiety costing you professionally? 18 questions across focus and output, work relationships, career choices and the work-rest boundary.
18 questions
4 work domains
Career impact
Take the Test →
🏥
Health anxiety
Health Anxiety Test
Worry about symptoms, illness and physical sensations. 16 questions with a unique severity block indicator.
16 questions
Severity blocks
Take the Test →
🌀
GAD assessment
GAD Test
Do I have generalised anxiety disorder? 14 questions based on the core GAD criteria. Find out whether your pattern matches GAD and how closely.
14 questions
GAD criteria
4 result levels
Take the Test →
💓
Panic
Panic Disorder Test
The difference between having panic attacks and having panic disorder. This test helps you understand which is present.
16 questions
Anticipatory anxiety
Take the Test →
⏳
Anticipatory anxiety
Anticipatory Anxiety Test
Do you dread events far in advance, more intensely than they warrant? 11 questions.
11 questions
3 levels
Take the Test →
🫀
Somatic anxiety
Anxiety in the Body Quiz
Maps exactly how anxiety is showing up physically, from tension and dizziness to fatigue.
12 questions
3 levels
Take the Quiz →
Patterns and tendencies

The behaviours anxiety works through

Tests that reveal the specific cognitive and behavioural patterns that anxiety often hides inside.

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People pleasing
Am I a People Pleaser?
People pleasing is often anxiety in disguise. 14 questions to reveal how much it is driving your behaviour.
14 questions
3 levels
Take the Quiz →
🎯
Perfectionism
Perfectionism Test
Are your standards driven by genuine values or by fear? Adaptive vs anxiety-driven perfectionism.
12 questions
3 levels
Take the Test →
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Overthinking
Am I an Overthinker?
How significantly is circular thinking affecting your sleep, decisions and daily life?
10 questions
3 levels
Take the Quiz →
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Avoidance profile
Anxiety Avoidance Profile
Maps where avoidance is quietly narrowing your life across 5 key domains.
13 questions
5 domains
Take the Quiz →
🔶
Self-sabotage
Is Anxiety Making You Self-Sabotage?
Procrastination, perfectionism, missed opportunities, relationships kept at a distance. These are not character flaws. 16 questions that reveal exactly how anxiety is working against you.
16 questions
5 patterns
Pattern map
Take the Quiz →
🔍
Source finder
Why Am I Anxious for No Reason?
Anxious but not sure why? 16 questions that identify exactly where your anxiety is coming from across 4 root sources. A personalised source map with what actually helps each one.
16 questions
4 sources
Source map
Find My Source →
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Life impact
How Much Has Anxiety Cost You?
Not just how anxious you are. What anxiety has actually taken from your career, relationships, health, experiences, identity and time. A detailed 6-domain life cost report.
18 questions
6 domains
Life cost report
See My Report →
🔎
Normalization test
Have I Normalized My Anxiety?
Most people with chronic anxiety stop recognizing it as anxiety. They think this is just their personality. 16 questions that reveal whether that has happened to you.
16 questions
Normalization score
4 levels
Take the Quiz →
⚖️
Worry style
Productive vs Unproductive Worry
Is your worry generating action or just anxiety? 9 questions to identify your worry style.
9 questions
3 types
Take the Quiz →
🗺️
Impact Score
Anxiety Life Impact Score
Find out exactly how much anxiety is costing you across 6 life domains. Work, relationships, sleep, body, decisions and joy. Includes a personalised radar chart.
18 questions
6 domains
Radar chart
Check My Impact →
🌙
Sleep Profile
Anxiety Sleep Profile
What is anxiety doing to your sleep, and what is poor sleep doing to your anxiety? Maps the exact direction and strength of your cycle across 5 profile types.
16 questions
5 profiles
Cycle visualisation
Find My Profile →
Daily tools

Track, journal and reflect

These tools are designed to be used regularly. They save privately in your browser and help you see patterns over time.

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Daily journaling
Anxiety Journal
A guided daily check-in with prompts, mood tags, free writing and a calendar showing your history.
  • 5 anxiety levels + 12 mood tags per entry
  • 4 guided prompts + unlimited free writing
  • Calendar with colour-coded history
  • Export as .txt, saved in your browser only
Open Journal →
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Progress tracking
Anxiety Timeline Tracker
Log your daily anxiety level and watch it change over time with a visual timeline chart.
  • 5 emoji level buttons per day
  • Visual chart: 7, 30, 90 days or all time
  • Streak counter, trend indicator, averages
  • Export as .csv, saved in your browser only
Open Tracker →

Why use multiple tools instead of one?

Anxiety is not one thing. Social anxiety is different from health anxiety, which is different from high-functioning anxiety, which is different from relationship anxiety. Generic anxiety advice treats all of these as the same. These tools do not.

Each tool is built for a specific pattern. The anxiety level test tells you how severe it is. The triggers identifier tells you what is causing it. The body scan tells you where you feel it. Together they give you a much clearer picture than any single tool can.

Who are these tools for?

Anyone who wants to understand their anxiety better, whether it is mild background worry or something that significantly affects daily life. These tools are useful if you want to understand your experience before seeking professional support, or to track whether things are improving over time.

None of these tools are a substitute for professional mental health care. But they help you arrive at that conversation with a much clearer understanding of what is happening and what would actually help.

All tools are free, private and instant

Every tool on this site is completely free with no account required. Journal and tracker data is saved only in your browser and never sent to any server. Quiz results are instant and anonymous. There is no email collection, no sign-up and no advertising. The only monetisation is an honest recommendation for online therapy at the end of results where it is genuinely relevant, based on your result, not shown to everyone.

Anxiety guides
Read the evidence
All articles →
Online therapy
BetterHelp vs Online-Therapy for Anxiety: Which Is Better?
10 min read
Online therapy
Online-Therapy.com Review: Is It Worth It for Anxiety?
10 min read
Online therapy
Online Therapy for Anxiety: Does It Actually Work?
10 min read
High-functioning anxiety
High-Functioning Anxiety: The Hidden Signs Most People Miss
9 min read
Understanding anxiety
Why Do I Feel Anxious for No Reason?
8 min read
Managing anxiety
How to Stop Anxiety Spirals Before They Take Over
8 min read
Sleep and anxiety
Anxiety and Sleep: How to Break the Cycle
9 min read
Self-assessment
How Bad Is My Anxiety, Really?
7 min read
Anxiety and depression
Anxiety and Depression Together: What to Do When Both Hit at Once
9 min read

Not sure where to start?

The anxiety level test gives you the clearest picture of where you are right now. 21 questions, 3 minutes, instant result.

Take the Free Anxiety Test →