GAD-7 Self-Check (Educational) — Understand Your Stress Patterns
Take this short, educational GAD-7 self-check to reflect on your recent stress and anxiety patterns. Learn what your score means and explore gentle, science-based tools to help you feel calmer.
Educational Introduction
This self-check is based on the GAD-7 (Generalized Anxiety Disorder) questionnaire, adapted for educational and self-awareness purposes.
It is not a diagnosis — but a way to learn how your stress shows up.
How It Works
You’ll answer 7 short questions about the last two weeks.
Choose the option that best matches how you’ve been feeling.
After submitting, you’ll see your educational result with next-step guidance.
Scale used:
- 0 — Not at all
- 1 — Several days
- 2 — More than half the days
- 3 — Nearly every day
The 7 Educational Questions
| # | Question | Type |
|---|---|---|
| 1 | Feeling nervous, anxious, or on edge | Radio 0–3 |
| 2 | Not being able to stop or control worrying | Radio 0–3 |
| 3 | Worrying too much about different things | Radio 0–3 |
| 4 | Trouble relaxing | Radio 0–3 |
| 5 | Being so restless that it’s hard to sit still | Radio 0–3 |
| 6 | Becoming easily annoyed or irritable | Radio 0–3 |
| 7 | Feeling afraid as if something awful might happen | Radio 0–3 |
Submission & Educational Scoring
Once submitted, your total score (0–21) will be displayed instantly with an educational description.
Score Ranges (Educational Interpretation):
| Score | Label | Educational Insight |
|---|---|---|
| 0–4 | Calm Awareness | Occasional stress — continue mindfulness practice. |
| 5–9 | Mild Patterns | Some anxiety patterns — practice grounding and breathing. |
| 10–14 | Moderate Patterns | Noticeable stress — explore mindful coping tools. |
| 15–21 | Elevated Awareness | Strong anxiety signals — try guided exercises and seek help if distress persists. |
Learn Next Steps
Each result links you to calm resources based on your range.
| Result Type | Hub |
|---|---|
| Mild | Stress Relief Hub → |
| Moderate | Anxiety & Mind Clarity Hub → |
| Elevated | Ask for Help → |
Try a Calming Practice
Before leaving, take one minute to breathe and ground yourself.
Watch this quick video:
1-Minute Mindful Break
Chapters
Educational Disclaimer
This self-check is for educational and reflective use only.
It does not provide medical diagnosis or advice.
If you ever feel unsafe, visit our Emergency Help →.