Free GAD-7 Anxiety Test
7 questions, about a minute, instant score and severity explanation.
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0–21
score range
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The Generalised Anxiety Disorder scale (GAD-7) is a seven-item questionnaire used worldwide to screen for anxiety and rate how severe it is. Every item refers to the past two weeks.
Araam's GAD-7 test is free and gives you the raw score, severity band and a clear explanation immediately. Sign in and results are saved, so you can see whether breathing practice, worry postponement and exposure work are actually moving the number.
What this test measures
- Feeling nervous, anxious or on edge
- Not being able to stop or control worrying
- Worrying too much about different things
- Trouble relaxing
- Restlessness that makes sitting still hard
- Becoming easily annoyed or irritable
- Feeling afraid something awful might happen
How the questionnaire is built
- 7 items covering the last two weeks
- Each item scored 0–3, from “not at all” to “nearly every day”
- Total score ranges from 0 to 21
- A score of 10 or above is the usual cut-off for further assessment
How to read your GAD-7 score
| Score | Severity | What to do |
|---|---|---|
| 0–4 | Minimal | Anxiety is in the typical range. Keep up breathing practice and sleep hygiene. |
| 5–9 | Mild | 4-7-8 breathing, a scheduled worry time and thought records usually cover this level. |
| 10–14 | Moderate | Consider talking to a therapist — cognitive behavioral therapy works well for anxiety in this band. |
| 15–21 | Severe | Professional assessment is recommended. If you experience panic attacks, set up a safety plan and try urge surfing in Araam. |
How to take the test
- 1Think about the past two weeks as a whole, not only the peak moments.
- 2Answer all seven questions with your first instinct rather than over-analysing.
- 3Read your score and band, then try the practice it suggests the same day.
- 4Retake it after two to four weeks of consistent practice.
The evidence behind it
The GAD-7 was published in 2006 and, at a cut-off of 10, shows sensitivity of about 89% and specificity of about 82% for generalised anxiety disorder.
It also performs reasonably as a screener for panic disorder, social anxiety and PTSD, and is routinely used to monitor change during treatment.
What does my score mean?
3·Minimal
A score of 3 is ordinary, everyday nervousness. Nothing here needs treating — breathing practice and a steady sleep window keep it where it is.
7·Mild
Seven means mild anxiety that you can usually feel but still work around. Scheduled worry time, 4-7-8 breathing and cutting late-day caffeine typically cover this level.
10·Moderate
Ten is the usual referral threshold. Worry is taking real time and energy from your day; CBT works well at this level, and it's worth taking the depression test too since the two often travel together.
13·Moderate
Thirteen sits high in the moderate band — sleep, concentration and irritability are usually affected. Daily practice plus a professional conversation is the realistic combination here.
15 and above·Severe
Fifteen or more means anxiety is dominating your day. Please arrange a professional assessment; if panic attacks are part of the picture, set up a safety plan and use urge surfing in the moment.
Normal anxiety or an anxiety disorder?
Anxiety itself is useful — it sharpens attention before something that matters and fades once the event passes. It becomes a disorder when it turns up without a proportionate trigger, sticks around for months, and starts shrinking what you're willing to do.
The GAD-7 captures that shift. It doesn't ask whether you worry; it asks whether the worry is uncontrollable, most days, across different areas of life.
GAD-7 vs panic and social anxiety
GAD-7 measures generalised, ongoing worry. Panic disorder is different in shape: sudden surges of intense fear with a racing heart, breathlessness and a sense of catastrophe that peak within minutes. Social anxiety is narrower still — fear focused on being judged or watched.
A high GAD-7 with panic-type surges, or one tied entirely to social situations, points towards a different treatment path. The score is a starting point for that conversation, not the label itself.
Why anxiety shows up in your body
The autonomic nervous system doesn't distinguish between a physical threat and a worrying thought. Tight chest, shallow breathing, a knot in the stomach, restless legs and a clenched jaw are all downstream of the same alarm response.
This is why breath work is the fastest lever available: extending your exhale beyond your inhale activates the parasympathetic system and lowers heart rate within a couple of minutes — no belief or insight required.
What to do after you see your score
Pick one practice and attach it to something you already do daily: four rounds of 4-7-8 breathing after brushing your teeth, or fifteen minutes of scheduled worry time before dinner.
Retake the GAD-7 after two to four weeks of consistent practice. A drop of four or more points is a meaningful change. If the number holds steady at 10 or above despite practice, that's the point to bring in a therapist.
Frequently asked questions
Is the GAD-7 a diagnosis?
No. It is a screening questionnaire. The result tells you which severity band your symptoms fall into and whether a professional assessment makes sense.
How long does it take?
About a minute — just seven short questions.
Is it free?
Yes. Araam's GAD-7 test is free and can be taken without an account.
What does a score of 10 mean?
Ten is the start of the moderate anxiety band and the commonly used threshold for seeking a professional assessment.
How is GAD-7 different from a panic test?
GAD-7 measures chronic, generalised worry, while panic is about sudden intense surges of fear with strong physical symptoms. Araam has tools and guides for both.
Is my data private?
Yes. Results are stored privately, and in guest mode they never leave your device.
What is a normal GAD-7 score?
Anything below 5 is considered minimal anxiety and is typical for the general population. Scores of 5–9 are mild, 10–14 moderate and 15 or above severe.
How do I tell normal anxiety from an anxiety disorder?
Normal anxiety is proportionate and fades once the situation passes. A disorder is persistent, feels uncontrollable, lasts months, and starts narrowing what you do.
Why does anxiety cause physical symptoms?
The alarm response doesn't distinguish thoughts from real threats, so a worrying thought triggers the same tight chest, shallow breathing and stomach knot as a physical danger would.
Can I lower my GAD-7 score without therapy?
Mild scores often improve with consistent breathing practice, scheduled worry time and better sleep. From 10 upwards, self-help alone is usually not enough — therapy adds most of the benefit.
Should I take the depression test too?
Yes if your GAD-7 is 10 or above. Anxiety and depression overlap frequently, and the PHQ-9 takes under two minutes.
Related tools
This screening tool is educational and does not replace professional diagnosis or treatment. If symptoms persist or intensify, speak to a clinician.