Free GAD-7 Anxiety Test Online
The Generalized Anxiety Disorder 7-item scale (GAD-7) is a rapid, evidence-based self-assessment used by psychologists worldwide. Complete 7 questions to gauge your anxiety severity in under 2 minutes.
Understanding Your GAD-7 Score
The GAD-7 assesses core psychological and somatic markers of anxiety experienced over the past 14 days. The total score ranges from 0 to 21:
- 0–4 (Minimal Anxiety): Normal baseline situational tension. Daily functioning is unaffected.
- 5–9 (Mild Anxiety): Periodic nervousness and worry loops. Early mindfulness and stress-management techniques are beneficial.
- 10–14 (Moderate Anxiety): Noticeable difficulty controlling worry. Sleep and focus may be impaired; consulting a psychologist is recommended.
- 15–21 (Severe Anxiety): Debilitating anxiety often accompanied by physical symptoms and panic sensations. Structured clinical CBT is strongly indicated.
Evidence-Based Anxiety Relief Strategies
If your anxiety feels unmanageable, practical clinical tools can help stabilize your nervous system today:
- The 5-4-3-2-1 Grounding Method: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste to redirect attention outward.
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold empty for 4 seconds to trigger the parasympathetic rest response.
- Cognitive Restructuring: Examining catastrophic thoughts ("What if everything goes wrong?") and challenging them with objective evidence.
Frequently Asked Questions
What is the GAD-7 anxiety test?
The Generalized Anxiety Disorder-7 (GAD-7) is a self-administered, clinically validated questionnaire designed to screen for and measure the severity of generalized anxiety disorder. Developed by Drs. Robert L. Spitzer, Kurt Kroenke, Janet B.W. Williams, and Bernd Löwe, it is recognized globally across primary care and psychological research.
What does my GAD-7 score mean?
A score of 0–4 indicates minimal anxiety, 5–9 indicates mild anxiety, 10–14 represents moderate anxiety, and 15–21 points to severe anxiety. A score of 10 or greater is typically used by clinicians as a threshold for considering therapeutic evaluation.
Can anxiety cause physical symptoms?
Yes. Anxiety triggers the sympathetic nervous system ("fight-or-flight"), releasing cortisol and adrenaline. This frequently produces muscle tension, heart palpitations, shortness of breath, trembling, digestive distress, and headaches.
How does online therapy treat high anxiety?
Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are the premier evidence-based psychotherapies for anxiety. In sessions, counselors help you identify catastrophic thinking patterns, regulate physiological arousal, and systematically desensitize anxiety triggers.
Overwhelmed by Chronic Worry or Anxiety?
You do not have to battle panic and racing thoughts alone. Connect with verified anxiety psychologists specializing in CBT and somatic calming tools.