Psychological / cognitive
🧠
Three items on nervousness, uncontrollable worry and excessive worry (Q1, Q2, Q3). Maximum 9 points. This is the cognitive and emotional core of anxiety.
Somatic / physical tension
💓
Two items on trouble relaxing and restlessness (Q4, Q5). Maximum 6 points. This is how anxiety shows up in the body and the autonomic nervous system.
Behavioral / emotional
⚡
Two items on irritability and catastrophic fear (Q6, Q7). Maximum 6 points. This is how anxiety comes out emotionally and around other people.
Affective
Cognitive
Suicide risk
Not at all
0 days
Several days
1-6 days
More than half the days
7+ days
Nearly every day
Most days
Feeling nervous, anxious or on edge.
Not being able to stop or control worrying.
Worrying too much about different things.
Trouble relaxing.
Being so restless that it is hard to sit still.
Becoming easily annoyed or irritable.
Feeling afraid as if something awful might happen.
Feeling nervous, anxious or on edge.
Not being able to stop or control worrying.
Worrying too much about different things.
Trouble relaxing.
Being so restless that it is hard to sit still.
Becoming easily annoyed or irritable.
Feeling afraid as if something awful might happen.
Feeling down, depressed or hopeless.
Little interest or pleasure in doing things.
Trouble falling or staying asleep, or sleeping too much.
Poor appetite, or eating more than usual.
Moving or speaking so slowly that other people could have noticed — or the opposite, being so restless that you could not sit still.
Feeling tired or having little energy.
Feeling bad about yourself — that you are a failure, or that you have let yourself or your family down.
Trouble concentrating on ordinary things, such as reading the newspaper or watching television.
Thoughts that you would be better off dead, or of hurting yourself in some way.
No anxiety symptoms
In good shape
Little to no anxiety showing up
Over the past two weeks your anxiety symptoms have been minimal or absent (none-minimal). You look emotionally steady right now, and regular sleep, exercise and time with people are what hold that in place. It is worth checking again during a high-stress stretch.
0-4 points · minimal anxiety
Mild anxiety
Worth managing now
Mild anxiety symptoms are showing up
Over the past two weeks you have had mild anxiety symptoms. This is not necessarily a level that needs clinical treatment, but left alone it can progress to moderate — so step up self-management (sleep, breathing, relaxation training) and retake this in two weeks.
5-9 points · mild anxiety
Moderate anxiety
Professional support recommended
Moderate anxiety symptoms are clearly present
Over the past two weeks moderate anxiety symptoms have been clearly present. Your score is past the standard GAD-7 cutoff of 10, which is the screening threshold for generalized anxiety disorder. Getting a proper evaluation from a psychiatrist or therapist is recommended.
10-14 points · moderate anxiety · at or above the clinical cutoff
Severe anxiety
Active treatment recommended
Anxiety symptoms are severe
Over the past two weeks anxiety symptoms have been severe enough to affect how you function day to day. We strongly recommend seeing a psychiatrist, and active treatment — medication, therapy such as CBT — should be on the table. If you need to talk to someone first, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988 — and a local community mental health center is another option.
15-21 points · severe anxiety
No depression
0-4 points · no depression
A stable range, with almost no depressive symptoms.
Mild depression
5-9 points · mild depression
Mild depressive symptoms. Self-management and a retest in two weeks are recommended.
Moderate depression
10-14 points · moderate · at or above the clinical cutoff
Above the screening threshold for major depressive disorder. Seeing a mental health professional is recommended.
Moderately severe depression
15-19 points · moderately severe
Depressive symptoms are heavy. Seeing a psychiatrist is strongly recommended.
Severe depression
20-27 points · severe
A very serious level. Get emergency psychiatric care now, or use 24-hour crisis support — call or text 988.
Typical range
In good shape
No significant depression or anxiety
Over the past two weeks both depressive and anxiety symptoms have stayed in the normal range. You look emotionally balanced right now, and steady sleep, activity and relationships are the strongest protection you have for keeping it that way.
0-9 points · normal (combined PHQ-ADS)
Mild · manageable on your own
Worth managing now
Mild depression-anxiety symptoms
Over the past two weeks depressive and anxiety symptoms have been mild. This is not necessarily a level that needs clinical treatment, but left alone it can progress to moderate — so step up self-management (sleep, exercise, relaxation training) and retake this in two weeks.
10-19 points · mild (combined PHQ-ADS)
Moderate · professional support recommended
Professional support recommended
Moderate depression-anxiety symptoms
Over the past two weeks depression and anxiety symptoms have been clearly present. An accurate diagnosis, evaluation and treatment from a psychiatrist or therapist will speed recovery considerably. If you want to talk to someone first, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988.
20-29 points · moderate (combined PHQ-ADS)
Severe · active treatment recommended
You need help now
Severe depression-anxiety symptoms
Over the past two weeks depression and anxiety symptoms have been severe and are heavily affecting how you function day to day. We strongly urge you to see a psychiatrist, or to reach the 988 Suicide & Crisis Lifeline right now — call or text 988, free and available 24/7. Do not try to carry this alone; get professional help.
30 points or above · severe (combined PHQ-ADS)
Keep your current rhythm
Keep sleep at seven to eight hours, get 30 minutes of physical activity a day, and eat three balanced meals. Those three are the strongest protective factors for emotional stability there are.
Build a relaxation habit
Making a short relaxation practice routine — deep breathing, meditation, yoga — gives you something to draw on when stress hits. Five minutes a day is enough.
Check again during a hard stretch
Anxiety can escalate fast around big changes: a new job, a move, a loss, a health scare. Retake this test during those stretches to see how much has shifted.
Watch for it in others
If someone in your family, your friends or your team is showing signs of anxiety — restlessness, excessive worry, sleep problems, irritability — point them to this test, or just stay close.
Start with breathing and relaxation
Do 4-7-8 breathing (in for 4 seconds, hold for 7, out for 8) three times a day, five minutes each. It is the fastest way there is to settle the autonomic nervous system.
Set a worry window
Anxious people worry all day long. Naming a slot — “I worry for 15 minutes at 7 p.m.” — is a proven way to cut worry outside that window (stimulus control).
Ease off caffeine and stimulants
Caffeine directly triggers anxiety symptoms. Keep it under 200 mg a day and avoid it after midday. Alcohol also makes anxiety worse once the brief relief wears off.
Retake in two weeks
Practice self-management for two weeks, then take the same test again. If your score drops, you are heading the right way; if it holds or rises, consider seeing a mental health professional.
See a mental health professional
A GAD-7 score of 10 or above is past the screening threshold for generalized anxiety disorder. An accurate diagnosis and treatment — CBT, medication — from a psychiatrist or therapist is what speeds recovery most. If you want to talk to someone first, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988.
Spot the distorted thinking
Anxiety turns up the volume on catastrophizing: the worst case arrives automatically. Simply recognizing that these thoughts are a distortion anxiety itself produces takes some of their power away. That recognition is the core technique in CBT.
Stop avoiding
Avoiding what makes you anxious feels better in the moment but strengthens the anxiety over time. Exposure — facing the feared situation in small doses — is what actually resolves it.
Keep the basics running
Aim for sleep, meals, basic hygiene and a minimum of contact with people. As a rule, put big decisions — quitting, breaking up, selling things — off until you have recovered.
See a psychiatrist — strongly recommended
A GAD-7 score of 15 or above is the level at which active clinical treatment — medication, cognitive behavioral therapy — helps. Book an appointment with a psychiatrist as soon as you can, and do not try to handle it alone. The 988 Suicide & Crisis Lifeline is there right now, free and 24/7 — call or text 988.
Handling panic and hyperventilation
Severe anxiety can tip into a panic attack. If your heart races and your breathing goes shallow, breathe slowly into a paper bag or run 4-7-8 breathing. Attacks usually pass within 10 to 20 minutes.
Line up your support
Tell at least one person — family, a friend, a coworker — how you are doing, and ask them to stay close. Asking for help is not weakness; it is a core step in recovery. If your employer has an EAP, use it now.
Put big decisions on hold
Anxiety distorts thinking, which makes judgment less reliable. Put hard-to-reverse decisions — quitting, breaking up, selling property — off until you have recovered.
Keep your current rhythm
Steady sleep, activity, meals and relationships are the strongest protection there is against depression and anxiety. When a period of big change comes, retake this test and see what has moved.
Build up your reserves
Keeping up the activities, relationships and relaxation habits that give you pleasure is what leaves you something to draw on when stress arrives.
Early warning signs
Changes in sleep or appetite, trouble concentrating, losing interest in things, excessive worry — those are the early signs. If they run for more than two weeks, retake this test.
Watch for it in others
If someone in your family, your friends or your team is showing signs of depression or anxiety, point them to this test, or just stay close.
Fix sleep and relaxation first
Too little sleep and too little downtime are the strongest forces pushing mild depression-anxiety into moderate. Start with fixed bed and wake times, screens off an hour before bed, and 4-7-8 breathing three times a day.
Behavioral activation plus exposure
Depression runs a loop of not doing because you do not feel it; anxiety runs a loop of avoiding because you are afraid. Doing the things you used to enjoy anyway, and facing feared situations in small doses, is what breaks both.
Retake in two weeks
Practice self-management for two weeks, then take the same test again. If your score holds or rises, consider seeing a mental health professional.
Tell someone close to you
Tell one person you trust how you are doing right now. Just having someone keeping an eye on you makes a real difference.
Seeing a mental health professional is recommended
A combined depression-anxiety score of 20 or above is the level at which we recommend seeing a mental health professional. CBT and medication both work very well on combined depression and anxiety, and early treatment shortens recovery considerably. If you want to talk to someone first, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988.
Use a community mental health center
Community mental health centers operate in counties across the country and offer counseling, information and referrals to treatment free of charge. The SAMHSA National Helpline (1-800-662-4357) will connect you with services near you, anywhere in the U.S., 24 hours a day.
Line up your support
Tell at least one person — family, a friend, a coworker — how you are doing and ask them to stay close. Asking for help is not weakness; it is a core step in recovery.
Put big decisions on hold
Big decisions made in a depressed or anxious state — quitting, breaking up, selling property — are the ones people regret once they recover. As a rule, put them off until you are better.
Get psychiatric care now
A combined depression-anxiety score of 30 or above is very serious, and we strongly urge you to get psychiatric care immediately. Nights and weekends included, the 988 Suicide & Crisis Lifeline runs free and 24 hours a day — call or text 988. Do not carry this alone.
Tell someone close to you right now
Tell at least one person — family, a friend, a coworker — this result and how you are doing. Someone who will sit with you while you book the appointment or make the call is often the deciding factor in recovery.
Safety comes first
If thoughts of self-harm or suicide come up, call or text 988 right now, or go to an emergency room. Put anything you could hurt yourself with somewhere safe, or hand it to someone else.
Just keep the basics
Right now the goal is not living well — it is getting through this period safely. Aim at five things only: sleep, food, water, basic hygiene and getting to your appointment. Everything else can wait until you have recovered.
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– Jlogue self-checks (jwiseflow.com)
Source: Generalized Anxiety Disorder-7 (Spitzer RL, Kroenke K, Williams JB, Löwe B. 2006. Arch Intern Med 166(10):1092-1097) | Korean version adopted in the National Center for Mental Health’s 2020 Standard Guidelines for Mental Health Screening Tools | Korean reliability: Cronbach’s α .90+. This result is for self-checking and does not replace a clinical diagnosis.
Source: PHQ Anxiety-Depression Scale (Kroenke K, Wu J, Yu Z et al. 2016. Psychosom Med 78(6):716-727) = GAD-7 + PHQ-9 combined. GAD-7: Spitzer et al. 2006 / PHQ-9: Kroenke et al. 2001 · Korean version: Park et al. 2010, adopted in the National Center for Mental Health’s 2020 standard guidelines. The standard psychiatric depression-anxiety pairing. This result is for self-checking and does not replace a clinical diagnosis.
Over the past two weeks, how often have you been bothered by any of the following problems?
/
pts
📊 Factor breakdown (GAD-7)
🧭 What to do next
📞 Where to get help
🩺 Other self-checks
Anxiety is tightly bound up with depression, stress and burnout. Taking the self-checks below as well gives you a fuller picture of where your mind is right now.
Depression self-check
PHQ-9 and CES-D, two modes. The international standard depression test, free.
Stress self-check
The PSS-10 international standard stress test, with a breakdown by source.
Burnout self-check
The CBI international standard burnout test, across personal, work and client dimensions.
Open
When anxiety gets severe, do not handle it alone. The lines below are free, confidential and open 24 hours a day — you can use them any time.
988 Suicide & Crisis Lifeline
Call or text 988 · free, 24/7 · trained crisis counselors
Crisis Text Line
Text HOME to 741741 · free, 24/7
SAMHSA National Helpline
1-800-662-4357 · treatment referrals and information · 24/7
/
Q
GAD-7
PHQ-9
⚠️ Suicide-risk item
GAD-7 total / 21
PHQ-ADS combined / 48
Depression-anxiety combined
⚠️ Safety comes first
🆘 There is someone you can talk to right now
🆘 You need help right now
You are not alone
You answered yes to the last PHQ-9 item, about thoughts of suicide or self-harm. There are people who will listen to that without judging you. Right now, make one call — any of the numbers below. They are free, confidential and open 24 hours a day.
Call 988 — Suicide & Crisis Lifeline (free, 24/7)
Text 988 — Suicide & Crisis Lifeline (free, 24/7)
If thoughts of hurting yourself keep coming back, hand anything dangerous to someone else for a while, or put it out of reach. And tell at least one person how you are doing. Asking for help is not weakness.
We recommend talking to a professional
Your GAD-7 total is 15 or above, which falls in the severe anxiety range. We strongly recommend seeing a psychiatrist as soon as you can, or reaching the 988 Suicide & Crisis Lifeline — call or text 988, free and available 24/7.
[ Anxiety self-check result — quick version (GAD-7, 7 items) ]
[ Anxiety self-check result — full version (PHQ-ADS, 16 items · depression-anxiety pair) ]
■ GAD-7 total:
■ PHQ-9 total:
■ PHQ-ADS combined:
→
■ Factor scores (psychological / somatic / behavioral)
■ Result
■ ⚠️ Suicide-risk signal detected
Your answer to PHQ-9 Q9 indicates thoughts of suicide or self-harm. Please use one of the 24-hour lines below right away.
■ ⚠️ Severe anxiety level
A GAD-7 score of 15 or above is severe anxiety. We strongly recommend seeing a psychiatrist or using a 24-hour crisis line. 988 Suicide & Crisis Lifeline — call or text 988 · Crisis Text Line — text HOME to 741741 · SAMHSA National Helpline — 1-800-662-4357 (all free, confidential and 24/7).
!
About this anxiety self-check
This test is a self-check tool, not a substitute for a medical diagnosis. If the result worries you, or daily life keeps being difficult, talk to a psychiatrist or qualified clinician. 988 Lifeline — call or text 988 · 988 Suicide & Crisis Lifeline · SAMHSA National Helpline (all free, confidential and 24/7)
GAD-7 (Spitzer 2006 / National Center for Mental Health 2020 standard guidelines)
Anxiety self-check · quick
(GAD-7, 7 items)
Developed by Spitzer et al. (2006), the Generalized Anxiety Disorder-7 is an international standard scale. It appears in the Korean National Center for Mental Health’s 2020 Standard Guidelines for Mental Health Screening Tools, adopted there as a standard instrument, and it is used as the official self-check tool at many university counseling centers and at community mental health centers across Korea. It reads your anxiety symptoms over the past two weeks in about three minutes.
TimeAbout 3 min
Questions7 items
Score range0~21
Severity4 levels
🙂
0~4
😐
5~9
😰
10~14
😨
15~21
Scoring
0/1/2/3
🧭 What does it measure?
How often, over the past two weeks, you matched each of the seven DSM-IV criteria for generalized anxiety disorder. It covers three factors: psychological/cognitive, somatic and behavioral.
🔬 An international standard instrument
Cronbach’s α above .90 · cutoff of 10 (strong sensitivity and specificity) · a screening standard in Korea and abroad · safe for advertising and medical contexts.
PHQ-ADS (Kroenke 2016) · the standard psychiatric depression-anxiety pairing
Anxiety self-check · full
(PHQ-ADS, 16 items)
Validated by Kroenke et al. (2016), the PHQ Anxiety-Depression Scale (PHQ-ADS) is the most widely used standard tool for screening depression and anxiety together. GAD-7 (7 anxiety items) + PHQ-9 (9 depression items) = 16 items in one. Depression and anxiety co-occur at very high rates, so testing both gives you a more accurate picture. Each tool’s result is shown independently.
TimeAbout 5 min
Questions16 items
Score range0~48
Tools shown2, independent
😰
Anxiety
💧
Depression
🆘
Q9 safety
Combined
GAD+PHQ
🧭 The standard psychiatric pairing
Depression and anxiety show up together very often, so running both tests at once is standard practice in psychiatric care.
🛡️ Safety by design
If PHQ-9 Q9 (suicidal thoughts) is flagged, 24-hour crisis support — call or text 988 — appears at the very top of the results. No judgment, just a hand held out.
🎙️ Say it, and it is written downPut the anxious moments into words7-day free trial after sign-up · on-device speech recognitionSee Spicat →About this anxiety self-check
This self-check offers the international standard anxiety scales in two modes. The quick version (GAD-7, 7 items) was developed by Spitzer et al. (2006) and appears in the Korean National Center for Mental Health’s 2020 Standard Guidelines for Mental Health Screening Tools, adopted there as a standard instrument. The full version (PHQ-ADS, 16 items) is the combined depression-anxiety scale validated by Kroenke et al. (2016), used as the standard pairing in psychiatric practice.
An anxiety disorder is not weakness or a personality flaw — it is a medical condition, and it responds very well to CBT and to medication. If your result concerns you, we recommend See a psychiatrist or qualified clinician. 988 Lifeline — call or text 988 · 988 Suicide & Crisis Lifeline · SAMHSA National Helpline (free, confidential, 24/7)
Sources: Spitzer RL, Kroenke K, Williams JB, Löwe B (2006). A brief measure for assessing generalized anxiety disorder: the GAD-7. Arch Intern Med 166(10):1092-1097 · Kroenke K, Wu J, Yu Z, Bair MJ, Kean J, Stump T, Monahan PO (2016). Patient Health Questionnaire Anxiety and Depression Scale: Initial Validation in Three Clinical Trials. Psychosom Med 78(6):716-727 · Kroenke K, Spitzer RL, Williams JB (2001). The PHQ-9. J Gen Intern Med 16(9):606-613 · Korean National Center for Mental Health (2020). Standard guidance on mental health screening instruments · In the U.S., the 988 Suicide & Crisis Lifeline replaced the older ten-digit line in July 2022. This is a self-check, not a clinical diagnosis.
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