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Self-checks

Anxiety self-check

A short set of original questions covering worry, physical tension and avoidance, meant to help you notice patterns before deciding whether to talk to someone.

3-5 minutes15 questions

Think back over the past two weeks and answer with the option that fits most days, not just the hardest one. There are no right answers here, only a way to notice patterns in how often worry, tension or avoidance have shown up in your routine.

Worried thinkingPhysical tensionAvoidance and routine

This is an original set of questions for self-observation. It is not the GAD-7 and it does not produce a clinical anxiety score of any kind. If anxiety is disrupting sleep, work or relationships, or if it comes with chest pain, breathlessness or a sense of panic, speak with a doctor or mental health professional rather than relying on this result alone.

Look for patterns, not single days

One stressful afternoon rarely tells you much on its own. The value here is in noticing whether tension or avoidance keeps repeating across the two-week window.

Anxiety shows up in the body too

Muscle tension, a racing heart or stomach upset can carry as much weight as worried thoughts, so this check asks about both rather than thoughts alone.

A prompt, not a conclusion

Use the result to decide whether a conversation with a doctor is worth having soon, not as a verdict on how anxious you are.

Worry that lingers past the trigger

Ordinary worry tends to fade once the situation that caused it resolves. Anxiety that outlasts its trigger, or that jumps from one topic to the next without settling, is a different pattern worth tracking. If you notice your mind circling the same handful of concerns for days at a time, even when nothing new has happened, that repetition is usually more informative than the intensity of any single worried moment.

Physical tension as an early signal

A tight jaw, shallow breathing, a clenched stomach or shoulders that will not drop can all show up before you consciously register feeling anxious. Some people notice the physical signs days before they can name the worry behind them. Paying attention to where tension collects in your body over a normal week can flag rising anxiety earlier than waiting for the thoughts to become obvious.

If you live in Thailand and want a next step

If this check leaves you wanting an outside opinion, hospitals and clinics in Bangkok, Chiang Mai and other larger cities offer English-speaking mental health services, though availability and appointment wait times vary, so confirming language support and scheduling in advance is worthwhile before you travel for an appointment.

Before you start

Is this the same as the GAD-7?

No. This is an original set of questions written for this site and it does not reproduce the GAD-7 or any other validated instrument. It has no published cutoffs and is not a substitute for a clinical screening tool.

What should I do with a high result?

Treat a high result as a reason to pay closer attention or talk to a doctor, not as proof of a disorder. If anxiety is affecting daily life, a clinical conversation using a validated tool is the more reliable next step.

Can stress and anxiety look the same on this check?

Often, yes. Ordinary stress from a demanding week can produce similar answers to anxiety that is unrelated to any single event. If your answers seem tied to one clear stressor that will resolve soon, that context matters more than the score.