Anxiety Self-Assessment: Understand Your Symptoms and Next Steps

Self-assessing for anxiety can be a helpful first step in understanding your mental health. A commonly used tool is the 20-question anxiety self-rating scale. Each question offers four options—A, B, C, and D. Option A indicates "not at all or only rarely," B means "sometimes," C stands for "most of the time," and D represents "nearly always or almost always."

How to Complete the Anxiety Self-Test

Out of the 20 questions, 15 are phrased in a forward direction, meaning you simply select the option that best fits your experience. However, 5 questions are reverse-scored, so it's important to read these carefully and choose the response that accurately reflects your feelings without misinterpreting the question.

Scoring the Results

Once you've completed all 20 questions, add up your score based on the points assigned to each answer (A=1, B=2, C=3, D=4). This total is known as the raw score. To convert this into a standardized score, multiply the raw score by 1.25 and round down to the nearest whole number.

Interpreting Your Score

50 or below: No significant anxiety symptoms detected.

51–59: Mild anxiety—consider monitoring your symptoms and exploring stress-reduction techniques.

60–69: Moderate anxiety—this may be a good time to speak with a mental health professional.

70 and above: Severe anxiety—seeking professional help is strongly recommended.

What to Do After Taking the Test

If your score is above 50, it's a good idea to consult with a licensed healthcare provider or therapist for a more accurate evaluation. Early intervention can make a significant difference in managing anxiety effectively. Remember, this self-assessment is not a substitute for professional diagnosis, but it can help you better understand your emotional well-being and guide you toward appropriate care.