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Educational tool

A worry reflection, not a diagnosis

38 questions about persistent, hard-to-set-down worry over the past six months, plus six yes/no context flags. This is for noticing patterns. It will not say you have generalized anxiety disorder or any other disorder.

Four things to read first

  • Educational use only. This tool is for self-reflection and learning. It does not diagnose and it does not replace professional care.
  • Privacy. Your answers stay in this browser (localStorage). Nothing is sent to a server. Share only with people you trust or with a clinician.
  • Clinical follow-up. If your symptoms are distressing, persistent, or getting in the way of life, a licensed mental health professional can help clarify what is going on and what might help.
  • Crisis. If you may harm yourself or you do not feel safe, call or text 988 in the US, or use your local emergency number. Do not use this page as a safety plan.

Answer based on the past 6 months. 0 = Not at all (rare or never). 1 = Several days (sometimes, noticeable but manageable). 2 = More than half the days (frequent). 3 = Nearly every day (persistent, hard to control).

0 of 44 answered. Answers save on this device only.

Persistent, wide-ranging worry

How broad and frequent the worry has been.

01 I worried about several different areas of my life (work/school, health, money, family, or mistakes).

02 My worry felt bigger than the situation called for.

03 Even when things were going okay, I still found something to worry about.

04 I often expected something to go wrong.

05 My worry showed up on many days, even without a clear trigger.

06 I spent a lot of time thinking "what if...?" about the future.

Difficulty controlling worry

What happens once worry starts.

07 Once worry started, it was hard to stop.

08 I tried to reassure myself, but the worry came back soon after.

09 My thoughts spiraled from one concern to another.

10 I needed repeated checking or reassurance to feel calm.

On-edge or keyed up

Restlessness and inner tension.

11 I felt tense, nervous, or "on edge."

12 I had trouble relaxing, even during downtime.

13 Small things made my body feel startled or jumpy.

14 I felt restless, like I couldn't sit still inside.

Worn out by worry

Energy and fatigue.

15 Worry left me drained or worn out.

16 I felt tired even when I slept enough.

17 Managing my anxiety took a lot of energy.

18 I put things off because I felt too mentally exhausted.

Mind stuck or scattered

Attention and decisions.

19 I had trouble focusing because my mind kept returning to worries.

20 My mind went blank when I felt anxious.

21 I reread or rechecked things because I couldn't concentrate.

22 It was hard to make decisions because I kept thinking of risks.

More irritable than usual

Patience and short fuse.

23 I got irritated more easily than usual.

24 I felt impatient with people or situations.

25 I snapped or spoke sharply, then regretted it.

Tension in the body

Muscles, jaw, headaches.

26 My muscles felt tight (neck, shoulders, jaw, back).

27 I noticed clenching my jaw or grinding my teeth.

28 I had frequent tension headaches or soreness.

29 My body felt like it was "holding stress" most days.

Sleep disrupted by worry

Nights and unrefreshing sleep.

30 Worry made it hard to fall asleep.

31 I woke up and couldn't get back to sleep because my mind was racing.

32 I slept, but still woke up feeling unrefreshed.

33 I spent time in bed thinking through problems or worst-case scenarios.

Impact on life

Work, relationships, avoidance, distress.

34 My worry got in the way of my work, school, or daily tasks.

35 I avoided situations because I feared something might go wrong.

36 I needed extra time to prepare because I felt unsure or anxious.

37 Anxiety affected my relationships (more conflict, less patience, more reassurance-seeking).

38 I felt distressed about how much I worried.

Context and rule-out flags

These yes/no items are not added to the severity score. They help you notice other possible explanations.

39 My anxiety began or got much worse after starting or stopping a medication, supplement, caffeine, nicotine, alcohol, or other substance.

40 I have a medical condition (for example thyroid issues or heart rhythm problems) that might contribute to anxiety symptoms.

41 My worry is mostly limited to one specific theme (for example panic attacks, social situations, contamination, weight/shape, or trauma reminders).

42 The anxiety feels tied to a single major life stressor and seems to ease when the stressor eases.

43 I have frequent sudden fear surges (panic) that peak within minutes.

44 I often re-experience a past traumatic event through intrusive memories, nightmares, or flashbacks.

Four things to read first

  • Educational use only. This tool is for self-reflection and learning. It does not diagnose and it does not replace professional care.
  • Privacy. Your answers stay in this browser (localStorage). Nothing is sent to a server. Share only with people you trust or with a clinician.
  • Clinical follow-up. If your symptoms are distressing, persistent, or getting in the way of life, a licensed mental health professional can help clarify what is going on and what might help.
  • Crisis. If you may harm yourself or you do not feel safe, call or text 988 in the US, or use your local emergency number. Do not use this page as a safety plan.

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