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Do I Have Anxiety? Types, Tests & When to Get Help

A plain-English guide to anxiety: the main types, the validated tests that screen for each (GAD-7, Mini-SPIN, PDSS, SHAI), and how to know when to seek help.

Daniel Reyes · Staff WriterMedically reviewed by Dr. James Okonkwo, MDPublished June 7, 2026 · 8 min read

Almost everyone feels anxious sometimes — before an exam, a flight, a difficult conversation. Anxiety becomes a disorder when it's persistent, out of proportion, and starts shaping what you do and avoid. The tricky part is that "anxiety" isn't one thing: there are several distinct types, and each has its own validated screening tool.

This guide helps you work out which kind of anxiety might fit, point you to the right test, and recognise when it's time to ask for help.

Start with the general screen

The GAD-7 is the best first step for anxiety of almost any kind. It takes two minutes.

Try it nowFree · runs right here · ~2 min

If you’re struggling right now

This is a screening tool, not a crisis service. If you feel you might harm yourself or are in danger, please contact your local emergency number or a crisis line now. In the US/Canada call or text 988; in the UK & Ireland call 116 123 (Samaritans). You deserve support.

Before you start

How it works

1Answer seven questions — Rate how often each symptom has bothered you over the last two weeks.
2Go with your gut — Pick the response that fits best — there are no right or wrong answers.
3See your score — Your answers add up to a 0–21 score and an anxiety severity band.

1Think back over two weeks — Answer for how you have felt over the last 14 days, not just today — anxiety naturally varies day to day.
2Find a private moment — A few quiet minutes where you can answer honestly gives the most useful result.
3Answer instinctively — Go with your first response rather than over-analysing — there are no right or wrong answers.

7 questions

2′

GAD-7

Key takeaways

Anxiety disorders are the most common mental-health conditions — and highly treatable.
The main types are generalised, social, panic, and health anxiety, each with its own validated test.
Screening tools flag whether symptoms are worth assessing; they don't diagnose.
If anxiety is affecting your sleep, work, or relationships, it's worth talking to a clinician regardless of your score.

Which type of anxiety fits?

Different anxieties show up in different ways. This table maps the common patterns to the test that screens for each.

If your worry is mostly…	It may be…	Best screen
Constant, about many things, hard to switch off	Generalised anxiety	GAD-7 (or quick GAD-2)
Fear of being judged, watched, or embarrassed	Social anxiety	Mini-SPIN
Sudden surges of intense fear with physical symptoms	Panic disorder	PDSS
Fear that you have, or will get, a serious illness	Health anxiety	SHAI

A quick symptom check

Tap the experiences that have been a regular feature of the last few weeks.

Which of these have been frequent lately?

0 / 8 selectedA lighter load right now — but trust your own sense of how much it's affecting you.

Threshold: 4 or more.

This isn't a scored test — it's a nudge. If several of these ring true, the matching validated screen will give you something more concrete to work with.

The four screens, side by side

GAD-7 — the all-rounder. Seven questions, a 0–21 score, and the best first test for anxiety in general. The two-question GAD-2 is an even quicker filter.
Mini-SPIN — three questions for social anxiety, where fear of judgement drives avoidance.
PDSS — for panic attacks: it scores how often they happen, how distressing they are, and how much you avoid because of them.
SHAI — for health anxiety: persistent worry about being seriously ill, despite reassurance.

Myth

If I can function day to day, my anxiety isn't 'real' enough to get help.

When to get help

Should you reach out for help?

Is anxiety stopping you doing things you need or want to do (work, relationships, leaving the house)?

Frequently asked questions

How do I know if I have anxiety or am just stressed?

Stress is usually tied to a specific pressure and eases when the pressure lifts. An anxiety disorder is more persistent, often out of proportion to the trigger, and tends to involve avoidance and physical symptoms that stick around. Validated screens like the GAD-7 help gauge where you sit, but a clinician makes the call.

What are the main types of anxiety?

The most common are generalised anxiety disorder (constant, wide-ranging worry), social anxiety disorder (fear of judgement), panic disorder (recurrent panic attacks), and health anxiety (fear of serious illness). Specific phobias and PTSD are also anxiety-related. Each has its own validated screening tool.

Which anxiety test should I take?

Start with the GAD-7 — it's the best general screen. If your worry is mainly social, try the Mini-SPIN; if it's sudden panic attacks, the PDSS; if it's fear of illness, the SHAI. You can take more than one, since these conditions often overlap.

Can an online test diagnose anxiety?

No. Online tests are screening tools: they tell you whether your symptoms are consistent with an anxiety disorder and worth assessing. Only a qualified clinician can diagnose anxiety, after a full assessment that considers your history and rules out other causes.

Free interactive test · ~2 min

Start with the GAD-7 anxiety test

Two minutes, seven questions. Get a clear anxiety score and a sense of whether to look further — or branch off to the social, panic, or health-anxiety screens.

Take the GAD-7 test

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References

This guide is educational and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified clinician about your individual circumstances.