Anxiety Quiz | MindSpot Clinic
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Anxiety Quiz


The Anxiety Quiz is an easy and anonymous way of finding out about your current level of anxiety. It takes less than 2 minutes to complete and will provide you with feedback about the level of your anxiety symptoms as well as some tips which may help. Your results may also indicate whether you might benefit from treatment and help you to decide whether completing a Online Screening Assessment for one of the MindSpot Treatment Courses might be worth considering.

Over the last 2 weeks, how often have you been bothered by any of the following problems?
Anxiety quiz

Quiz Progress

1 - Feeling nervous, anxious or on edge

2 - Not being able to stop or control worrying

3 - Worrying too much about different things

4 - Trouble relaxing

5 - Being so restless that it is hard to sit still

6 - Becoming easily annoyed or irritable

7 - Feeling afraid as if something awful might happen

You do not have any symptoms of anxiety

Based on your answers to the quiz, you have no symptoms of anxiety. This means that if you are going through a challenging time in your life, you are handling it very well.

It is important that we continue to look after ourselves at all times. The following things help us maintain our physical and mental wellbeing:

  1. Regularly doing things we enjoy and that are good for us, such as hobbies
  2. The right amount of sleep. We need about 6 to 8 hours of sleep every night to function at our best
  3. A healthy and balanced diet
  4. Regular exercise
  5. Staying in contact with good family and friends.

If you ever feel overwhelmed with symptoms of low mood, anxiety or depression, remember that there is plenty of help and support available for you.

In these instances, consider talking to a trusted friend or health professional. You are also welcome to return to the MindSpot Clinic for further tips and support.

You have mild symptoms of anxiety

There are many reasons why people experience mild symptoms of anxiety. This often happens when things start to get busy, and when we feel that we have more to manage than we might like. People can also experience anxiety, often together with low mood, when they are:

  • going through a difficult time or a change in life that is naturally hard to adjust to, like a loss
  • dealing with illness or health difficulties
  • experiencing relationship problems, financial problems or other challenges.

Some people find that mild anxiety helps them to stay motivated. While this may be true some of the time, anxiety should be a trigger for us to do something or change something in our life. You can take active steps to stop yourself from feeling worse and reduce your anxiety. Try the following to help reduce your anxiety:

  1. Get organised. Write a list of all the tasks you need to do, then classify each task into one of two groups:
    1. Tasks you can do yourself.
      • Write down when you will do each task.
      • Focus on one task at a time.
      • You can use this list to ‘cross off’ tasks as you complete them. Many people find that physically crossing or ticking tasks off a list helps them feel less anxious.
    2. Tasks you can’t do yourself.
      • Write down who may be able to help you complete the task and organise for this to happen.
      • Accept that there will sometimes be things that you can’t do anything about it.
  2. Do one thing each day that you enjoy. This may be a social activity such as a coffee with a friend or a hobby such as gardening, reading or going for a walk. We function best when we have things to look forward to.
  3. Talk to family or friends to get sensible advice about how they cope with anxiety. Good family and friends can support you during challenging times and can share experiences that might help.
  4. Keep your thoughts and expectations realistic. Unrealistic expectations of other people and particularly of ourselves can make us feel anxious and negative. Try to treat yourself the way you would treat a good friend.
  5. Stay as physically healthy and active as you can. A healthy and balanced diet, and regular exercise is essential for our physical and mental wellbeing.
  6. Get the right amount of sleep. We need about 6 to 8 hours of sleep every night to function at our best. Not getting enough sleep can have many negative effects on our health. Oversleeping often can also be unhealthy for us.

Take-away message

  • It is normal for all of us to occasionally feel anxious.
  • There are many simple things we can do to reduce feelings of anxiety. (Download 10 Things That Help for helpful tips on managing symptoms).
  • Symptoms of anxiety often resolve within 2 weeks. If your symptoms last for more than 2 weeks, or get worse, consider talking to a trusted friend or a health professional.

You have moderate symptoms of anxiety

We know that people with moderately severe symptoms of anxiety are having a difficult time. We hope you are doing okay. If you are feeling unsafe or suicidal, please visit the I need urgent help page.

Moderately severe symptoms of anxiety often occur when we are dealing with a difficult situation. If you are dealing with a difficult situation, it is normal to experience such symptoms for short periods of time. During this time, you can take active steps to stop yourself from feeling worse and reduce your anxiety. Try the following to help improve your symptoms:

  1. Talk to family or friends to get sensible advice about how they cope with anxiety. Good family and friends can support you during challenging times and can share experiences that might help.
  2. Stay in regular contact with good people. Staying engaged with our support network helps us avoid becoming isolated and feeling lonely.
  3. Avoid alcohol and drugs. These may seem helpful in the short term, but often cause other problems. We also discourage the use of Xanax, Valium and other benzodiazepine drugs. Sometimes these can make your anxiety worse.
  4. Do things that you enjoy and that are good for you each day. This may be a hobby such as gardening, reading or going for a walk, or a social activity such as a coffee with a friend. This helps with anxiety, mood, perspective, and keeps up healthy habits. We function best when we have things to look forward to.
  5. Keep your thoughts and expectations realistic. Unrealistic expectations of other people and particularly of ourselves can make us feel anxious and negative. Try to treat yourself the way you would treat a good friend.
  6. Stay as physically healthy and active as you can. A healthy and balanced diet, and regular exercise is essential for our physical and mental wellbeing.
  7. Get the right amount of sleep. We need about 6 to 8 hours of sleep every night to function at our best. Not getting enough sleep can have many negative effects on our health. Oversleeping often can also be unhealthy for us.

When symptoms of anxiety continue for more than two weeks, people are at high risk of developing an anxiety disorder such as generalised anxiety disorder, social phobia, panic disorder or obsessive compulsive disorder. The good news is that people can and do recover from anxiety disorders. If the symptoms haven’t resolved within two weeks or are getting worse, we strongly recommend the following:

  1. Get an assessment by a health professional (a GP, psychologist or psychiatrist) and ask about your treatment options. You are also welcome to do our free online screening assessment to learn more about your symptoms.
  2. Start treatment as soon as possible. There are many treatments that are proven to work for anxiety, including psychological therapies.

Take-away message

  • Moderately severe symptoms of anxiety are normal for short periods of time when we are dealing with difficult situations.
  • There are many simple things we can do to improve these symptoms. (Download 10 Things That Help for helpful tips on managing symptoms).
  • If your symptoms last for more than 2 weeks, or get worse, we strongly recommend seeking help from a health professional and starting treatment as soon as you can.

You have severe symptoms of anxiety

We know that people with severe symptoms of anxiety are having a very difficult time. We hope you are doing okay. If you are feeling unsafe, please visit the I need urgent help page.

Severe symptoms of anxiety can occur because of stressful events, like a loss, or a traumatic event. In these cases, symptoms often naturally resolve with time. However, in many cases, people with severe symptoms often have anxiety disorders such as generalised anxiety disorder, social phobia, panic disorder or obsessive compulsive disorder.

The good news is that people can and do recover from anxiety disorders. We strongly recommend that you:

  1. Get an assessment by a health professional (a GP, psychologist or psychiatrist) and ask about your treatment options. You are also welcome to do our free online screening assessment to learn more about your symptoms.
  2. Start treatment as soon as possible. There are many treatments that are proven to work for anxiety, including psychological therapies.

Alongside seeking professional support, other things that can help people with severe symptoms of anxiety include:

  1. Talk to family or friends to get sensible advice about how they cope with anxiety. Good family and friends can support you during challenging times and can share experiences that might help.
  2. Stay in regular contact with good people. Staying engaged with our support network helps us avoid becoming isolated and feeling lonely.
  3. Avoid alcohol and drugs. These may seem helpful in the short term, but often cause other problems. We also discourage the use of Xanax, Valium and other benzodiazepine drugs. Sometimes these can make your anxiety worse.
  4. Do things that you enjoy and that are good for you each day. This may be a hobby such as gardening, reading or going for a walk, or a social activity such as a coffee with a friend. This helps with anxiety, mood, perspective, and keeps up healthy habits. We function best when we have things to look forward to.
  5. Keep your thoughts and expectations realistic. Unrealistic expectations of other people and particularly of ourselves can make us feel anxious and negative. Try to treat yourself the way you would treat a good friend.
  6. Stay as physically healthy and active as you can. A healthy and balanced diet, and regular exercise is essential for our physical and mental wellbeing.
  7. Get the right amount of sleep. We need about 6 to 8 hours of sleep every night to function at our best. Not getting enough sleep can have many negative effects on our health. Oversleeping often can also be unhealthy for us.

Take-away message

  • Severe symptoms of anxiety can sometimes occur when people experience challenging or traumatic life events.
  • If symptoms continue, professional support can help people recover from anxiety. We strongly recommend you seek help from a health professional and start treatment as soon as you can.
  • Alongside professional support, there are many simple things we can do ourselves to improve symptoms of anxiety. (Download 10 Things That Help for helpful tips on managing symptoms).
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