It’s completely normal for all of us to experience anxiety from time to time. In fact, anxiety is a natural, biological response to stress which helped us survive and evolve and can serve as a helpful mechanism to keep us alert and focused. However, for some people, anxiety is significantly more challenging to manage and can become overwhelming and persistent, interfering with their daily life. If you find yourself wondering whether your anxiety might be more than just an in-frequent concern, this self-guided assessment is designed to provide you with some insight.
Remember, seeking support and understanding your mental health is a courageous step towards your ongoing well-being. This self-guided assessment is not a diagnostic tool, but it may help you recognize patterns that could indicate the presence of Generalized Anxiety Disorder (GAD). If you have any concerns about your mental health, consider discussing the results with a mental health professional.
Anxiety Self Guided Assessment:
For each statement, please indicate how frequently you have experienced the described feelings or behaviours over the past six months. Choose the response that comes closest to describing your experience.
- I’ve found myself feeling restless, on edge, or easily fatigued:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
- I notice I experience excessive worry about various aspects of life:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
- I have difficulty controlling worry or I often have the feeling that worry is uncontrollable:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
- Physically, I have muscle tension, restlessness, or I feel like I’m on edge:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
- I’ve experienced irritability and have been feeling easily annoyed:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
- I have had difficulty concentrating or I notice there have been times that my mind goes blank:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
- I have had sleep disturbances, such as trouble falling asleep or staying asleep:
a) Rarely or not at all
b) Occasionally
c) Frequently
d) Almost all the time
Scoring:
Add up your points based on the following scale:
- Rarely or not at all: 0 points
- Occasionally: 1 point
- Frequently: 2 points
- Almost all the time: 3 points
▶️Interpretation:
0-5 points: Your responses suggest that you may not be experiencing significant symptoms of generalized anxiety. However, if you have concerns, it’s always a good idea to still seek professional advice and tools for managing those times when your anxiety might be acute or more intense.
6-12 points: Your responses indicate that you may be experiencing some symptoms of generalized anxiety. This is a great time to consider discussing your concerns with a mental health professional for a more comprehensive evaluation and the best plan to better manage your anxiety and it’s symptoms.
13-21 points: Your responses suggest a higher likelihood of significant generalized anxiety symptoms. It’s probably time to speak to a professional rather than managing this all on your own. Help yourself by making that appointment with a mental health professional to explore treatment approaches, options and support.
Remember, this self-guided assessment is not meant as a substitute for professional advice. If you’re concerned about your mental health, specifically your anxiety, seek guidance from a qualified mental health professional.
