Free Anxiety Test
Racing heart, restless mind, a constant sense that something is wrong? This free anxiety test uses the Beck Anxiety Inventory (BAI), a 21-question questionnaire that measures how much common anxiety symptoms, both physical and emotional, have bothered you over the past month. You get your score instantly, with a plain-English explanation and next steps.
Private by design. Your answers are scored in your browser. We don’t ask for your name or email, and we don’t store or share your answers or result.
If you are in distress, please contact a crisis helpline. This test is not a crisis service.
What the anxiety test measures
The Beck Anxiety Inventory (BAI) was developed by Aaron T. Beck and colleagues in 1988 and is widely used to measure the severity of anxiety symptoms. It puts a particular focus on the physical side of anxiety, such as a pounding heart, trembling or dizziness, alongside fear and nervousness.
The test lists 21 symptoms. For each one, you say how much it has bothered you over the past month, including today: not at all, mildly, moderately or severely. Each answer scores 0 to 3, so your total is between 0 and 63.
How your anxiety test score is read
| Score | Level | What it suggests |
|---|---|---|
| 0–7 | Minimal | Few anxiety symptoms right now. |
| 8–15 | Mild | Some symptoms. Worth understanding what sets them off. |
| 16–25 | Moderate | Anxiety likely affecting daily life. Professional support is advisable. |
| 26–63 | Severe | Significant symptoms. Please speak to a mental health professional soon. |
These ranges are the commonly used cut-offs for the BAI. Your score is a snapshot of the past month, not a label.
Common signs of anxiety
Anxiety isn’t only worry. It often shows up in the body first:
- A pounding or racing heart
- Trouble breathing, or a feeling of choking
- Dizziness, light-headedness or feeling faint
- Trembling hands, shakiness or wobbly legs
- Sweating when it isn’t hot, or flushing
- Stomach discomfort or indigestion
- Feeling nervous, unable to relax or afraid something bad will happen
- Fear of losing control
Learn more in our guides to anxiety symptoms, the levels of anxiety, the types of anxiety disorder and ways to control anxiety, or see how we work on the anxiety therapy page.
What this test can and can’t tell you
This is a screening questionnaire, not a diagnosis. It shows how much anxiety symptoms have bothered you and gives you something concrete to share with a counsellor or doctor. It can’t tell you what is causing them.
Many of the symptoms it asks about, such as a racing heart, dizziness or breathlessness, can also have medical causes. If they are new, severe or frightening, see a doctor first to rule those out. Therapy is for the ongoing pattern, not for a medical emergency.
Anxiety test: common questions
Is this anxiety test accurate?
It is based on the Beck Anxiety Inventory, a questionnaire widely used in clinical practice and research to measure anxiety severity. An online self-completed version gives a useful snapshot, but it is not a diagnosis. Only a qualified mental health professional can diagnose an anxiety disorder.
How long does the anxiety test take?
Most people finish in about 5 minutes. There are 21 symptoms, shown a few at a time, and you can go back to change an answer before you see your result.
Is the test really free and confidential?
Yes. There is no payment, sign-up or email address needed. Your answers are scored in your own browser and we don’t store or share them. Your result is kept only in your browser tab for as long as you have it open, so you can download your PDF report before closing it.
What does my anxiety test score mean?
A total of 0–7 is considered minimal, 8–15 mild, 16–25 moderate and 26–63 severe. Your result page explains what your level may mean and suggests next steps. It reflects the past month, not a permanent state.
Is it anxiety, or something medical?
It can be hard to tell. Anxiety causes real physical symptoms, but a racing heart, dizziness, chest discomfort or breathlessness can also come from medical conditions. If symptoms are new, severe or you are worried, get them checked by a doctor. Therapy can help alongside that.
What should I do if my score is moderate or severe?
Share your result with a mental health professional or your doctor. You can book a free 15-minute call with our team, and we will help you work out the right next step. Anxiety is very treatable with approaches such as CBT, and support works best when it starts early.
Is some anxiety normal?
Yes. Anxiety is a normal response to stress, and everyone feels it at times. It becomes a concern when it is frequent or intense, or when it starts to shrink your life by affecting sleep, work, relationships or what you feel able to do.
Can I take the anxiety test more than once?
Yes. The BAI asks about the past month, so retaking it every few weeks is a good way to see whether things are changing. Download each PDF report to compare scores over time or to show your therapist.