Want to talk about anxiety?

Check Your Anxiety Levels Here

Hi there,

Are you or someone you care about struggling with anxiety? Would you like to measure your anxiety and get a sense of how severe your symptoms are?

If yes, here is a simple tool you can try out for free. No information is recorded about you on this website by using the tool.

To use this tool, think about the following question and then select the options that best apply to you. 

Over the last 2 weeks, how often have you been bothered by the following problems?

Anxiety Checker - How Bad is My Anxiety?
Not at all
Several days
More than half the days
Nearly every day
1. Feeling nervous, anxious or on edge
2. Not being able to stop or control worrying
3. Worrying too much about different things
4. Trouble relaxing
5. Becoming so restless that it is hard to sit still
6. Becoming easily annoyed or irritable
7. Feeling afraid as if something awful might happen

Who developed this tool?

The tool is a copy of the Generalised Anxiety Disorder (GAD-7) Scale which was developed in 2006 by Drs. Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke and colleagues, with an educational grant from Pfizer Inc.  It is often used in healthcare settings to quickly gauge anxiety levels. No permission is required to reproduce, translate, display or distribute this tool.

How is the total score calculated?

The scoring system is simple:

  • “Not at all” scores 0 points
  • “Several days” scores 1 point
  • “More than half the days” scores 2 points and
  • “Nearly every day” scores 3 points

What do the scores mean?

Remember that we are all different and your scores must be considered in relation to you and your life. As a general rule though, the higher the score, the more severe your anxiety symptoms are likely to be and the researchers suggest the following severity levels:

  • Less than 5 points suggests low anxiety
  • Between 5 and 9 points suggests mild anxiety
  • Between 10 and 14 points suggests moderate anxiety
  • 15 points or more suggests severe anxiety


The researchers suggest that scores of more than 10 are clinically relevant, meaning that that you may need support from a health care professional, like your GP, and or Therapist to help manage your anxiety.

Scores of 15 or more are considered severe and could indicate that you have a generalised anxiety disorder, panic disorder, social anxiety disorder or post traumatic disorder. Anyone with a score of 15 or more is advised to engage with their GP, Healthcare team or Therapy Service and have their anxiety assessed more thoroughly along with a discussion about treatment and support options.

How can you help yourself?

Anxiety is a really difficult emotion and set of accompanying thoughts, behaviours and feelings. It can have a big effect on many areas of our life, our bodies, our health, our relationships, our potential. It can really hold us back in life and make us feel different than the person we really are and the person we really want to be.

So, helping ourselves lessen our anxiety is very important.  Even if your overall anxiety scores are mild or moderate, it may still be important to do things to help. 

Thankfully there is lots you can do to help, for example the self care suggestions on my Anxiety page or for a more in-depth article take a look here: Why Do I Have Anxiety | Behypnotherapy.

However, when searching and thinking about what to do, remember that anxiety is an emotion and is generated from our subconscious mind i.e. it’s there even if we don’t want it to be. So resolving anxiety often requires changing something that is causing our emotional side to feel worried, concerned, overwhelmed or scared. 

In my experience, anxiety resolves when other things are settled in our life and mind and these can be a mix of conscious and subconscious (emotional) changes.

If you would like to have a free conversation about anxiety, please get in touch.

If you are struggling with anxiety, you are not alone and help is available.

I hope this page helps you take a positive step forward.

Take good care.

Andy Hill

Hypnotherapist (Solution Focused)

This Generalised Anxiety Disorder (GAD-7) tool is an easy way to gauge the severity of a person’s anxiety.

Knowing the severity can be an important step in getting help and starting to make positive change.