It’s Okay

Noticing your leg shaking all the time? Feeling like your mind just won’t slow down? Anxiety can show up in ways you might not even realize - racing thoughts, constant overthinking, or that uneasy feeling you can’t quite explain.

This quiz isn’t about labels or diagnoses - it’s here to help you reflect on your feelings, habits, and emotions. By answering these questions honestly, you may start to recognize patterns that point toward anxiety.

Mental health is just as important as physical health, and there’s no shame in feeling overwhelmed. Whether you’re facing occasional restlessness or persistent anxiety, understanding what’s happening is the first step toward feeling better.

Take your time, read through the questions, and remember - self-reflection is an act of strength.

Ready to take professional help? Check out:

• Our guide on The Best Psychologists in India
  

• Our guide on The Best Therapists in India
  
  

• Our guide on The Best ADHD Specialists in India
  
  

Firstly, What Even Is Anxiety?

According to the Mental Health Organisation, anxiety is a common emotional state characterized by feelings of unease, such as worry or fear, that can range from mild to severe. Most people feel anxious from time to time - it’s a natural response to stress or perceived danger.

In fact, anxiety is part of the body’s built-in ‘fight or flight’ response, designed to keep us alert and safe. For example, feeling nervous before a presentation or exam can actually improve focus and performance.

However, when anxiety becomes persistent, overwhelming, or out of proportion to the situation, it can start to interfere with daily life. This may include symptoms like:

• Heart palpitations
  
  

• Stomach discomfort
  
  

• Shortness of breath
  
  

• Restlessness or irritability
  
  

• Difficulty sleeping or concentrating

Anxiety can be triggered by various life events such as work pressure, financial worries, or relationship challenges. Sometimes, it can linger without an obvious cause, making it harder to manage.

It's important to remember that feeling anxious doesn’t always mean you have an anxiety disorder. Anxiety becomes a concern when it feels constant, overwhelming, or starts to disrupt your daily life.

The good news? Anxiety can be managed. Whether through self-care techniques, therapy, or lifestyle adjustments, there are ways to reduce its impact and regain a sense of calm.

Wondering if you might have Depression? Take a look at our Depression Quiz Test.

Anxiety vs. Restlessness: How to Tell the Difference

Restlessness and anxiety can feel similar, but there are key differences that can help you understand what you’re experiencing.

Restlessness is often:

• Temporary and linked to a clear trigger, like an upcoming event or deadline.
  
  

• Eased once the situation passes or with simple distractions.
  
  

• Mild in intensity and manageable without much effort.
  
  

Anxiety, on the other hand, tends to be:

• Persistent, often lingering even when there’s no clear reason.
  
  

• Harder to manage, with racing thoughts that feel overwhelming.
  
  

• Accompanied by physical symptoms like a fast heartbeat, chest tightness, or dizziness.
  
  

Think of restlessness as your body’s way of responding to immediate tension - a short-term feeling that fades once the moment is over. Anxiety, however, can feel like a constant background noise, making it difficult to focus, relax, or feel at ease.

If your worries seem to follow you throughout the day or regularly impact your sleep, focus, or mood, it may be more than just restlessness. Taking time to reflect - or seeking support - can help you find clarity and take steps toward feeling better.

Anxiety in Kids: Signs & Support

It’s normal for children to feel anxious from time to time - whether they’re starting school, adjusting to new surroundings, or facing social situations. In most cases, these feelings fade with time and reassurance.

However, some children experience anxiety that affects their daily life, impacting their behavior, sleep, and emotions. When these worries become overwhelming or persistent, additional support may be needed.

Signs of Anxiety in Children

Children may not always express their anxiety directly, so it’s important to watch for behavioral and emotional changes. NHS marks these down as common signs include:

• Difficulty concentrating or feeling overwhelmed.
  
  

• Trouble sleeping or waking with bad dreams.
  
  

• Changes in appetite — eating significantly more or less.
  
  

• Becoming easily irritable, angry, or upset.
  
  

• Frequent negative thoughts or excessive worrying.
  
  

• Feeling tense, fidgety, or needing the toilet often.
  
  

• Being unusually clingy (especially in younger children).
  
  

• Complaining of tummy aches, headaches, or feeling unwell.
  
  

Younger children often show separation anxiety, while older children and teenagers may experience social anxiety or academic stress.

How to Support an Anxious Child

If your child is struggling with anxiety, there are steps you can take to help:

• Create a safe space: Encourage open conversations where your child feels heard without judgment.
  
  

• Reassure them: Remind your child that feeling anxious is normal and that those feelings can improve.
  
  

• Teach coping strategies: Breathing exercises, mindfulness, and calming techniques can help them manage anxious thoughts.
  
  

• Consider counseling: Counseling can help children understand their anxiety, develop coping strategies, and improve their overall well-being. Platforms like Elfina offer resources and guidance to help families navigate mental health challenges with compassion and care.

Many children’s worries resolve with time, especially when they feel supported. We recommend encouraging your child to take this quiz to help them (and you) understand their feelings better.

Anxiety Quiz: Questions & Insights

This quiz is based on the Hamilton Anxiety Rating Scale (HAM-A), a widely recognized and trusted tool for assessing anxiety symptoms. The HAM-A is considered the gold standard for evaluating the severity of anxiety.

For further credibility, you can refer to this research paper detailing modern tools for assessing anxiety: Hamilton M. “The assessment of anxiety states by rating”. Br J Med Psychol 1959; 32:50-55. 

How to Take This Quiz

Each question has five response options, each with a score from 0 to 4. Choose the option that best reflects your experiences lately and keep track of your total score.

At the end, compare your total score with the HAM-A result ranges to better understand where you stand. Ready? Let’s begin.

1. Over the past two weeks, how often have you felt tense, worried, or uneasy?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

2. Have you often felt restless, jittery, or unable to sit still?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

3. Have you experienced intense fears or sudden feelings of panic?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

4. Have you had trouble falling asleep, staying asleep, or waking up too early?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

5. Have you struggled to concentrate or focus due to racing thoughts?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (4)
  
  

• All the Time (4)

6. Have you been feeling low, hopeless, or discouraged?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

7. Have you felt muscle tension, aches, or stiffness?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

8. Have you experienced headaches, dizziness, or blurred vision without a clear medical cause?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

9. Have you experienced heart palpitations, chest pain, or a racing heartbeat without a medical cause?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

10. Have you felt short of breath, tightness in your chest, or a choking sensation?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

11. Have you had stomach discomfort, nausea, or digestive issues without a medical cause?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

12. Have you noticed changes in urination patterns or sexual discomfort without a medical cause?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

13. Have you experienced sweating, dry mouth, dizziness, or feeling faint during anxious moments?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

14. Do you often show visible signs of anxiety like trembling, fidgeting, or tense body language?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

Your Score & What It Means

Anxiety isn’t just about fear or worry - it’s the weight on your chest, the racing thoughts at night, the moments of doubt when everything feels too much. No matter what your total came out to be, you are not alone, and support is within reach.

0 - 10 → 🟢 Minimal Anxiety

Your mind seems steady, with few signs of anxiety interfering in your daily life. But mental wellness isn’t just about staying afloat—it’s about thriving. Therapy can help you build resilience, sharpen self-awareness, and create a life where you feel truly at ease.

11 - 17 → 🟡 Mild Anxiety

There may be moments when unease creeps in—tension in social settings, overthinking before decisions. These feelings may seem manageable now, but early support can prevent them from growing. Simple steps, like mindfulness or therapy check-ins, can help you stay in control.

18 - 24 → 🟠 Moderate Anxiety

Worry, restlessness, and overthinking may be a daily struggle, making even small tasks feel exhausting. You don’t have to navigate this alone. Establishing healthy routines, learning coping strategies, and reaching out for guidance can make a world of difference.

25+ → 🚨 Severe Anxiety

Anxiety may feel like it's taken over—racing thoughts, constant tension, a sense of overwhelm that doesn’t fade. But even in the storm, there is a way forward. Seeking support from a professional isn’t just a step toward relief; it’s a step toward reclaiming your peace.

🌿 Your struggles don’t define you—but how you care for yourself does. Elfina’s expert therapists are here to guide you, support you, and help you rediscover calm, one step at a time. ❤️

💬 No matter where you stand today, your mental well-being is always worth nurturing - and Elfina is here to support you every step of the way.

What to do next?

If several of these questions resonated with you, it’s important to remember that you are not alone, and support is available. Here are some steps you can take:

1. Start By Acknowledging Your Feelings

Anxiety can be overwhelming, but recognizing it is the first step toward managing it.  

2. Practice Calming Techniques

Deep breathing, mindfulness, and grounding exercises can help you feel more in control. 

3. Reach Out For Support

Talking to someone you trust - a friend, family member, or mental health professional - can provide comfort and guidance.

4. Consider Professional Help

A mental health professional can provide guidance and support tailored to your situation. Therapies like Cognitive Behavioral Therapy (CBT) have proven effective in helping people manage anxiety by changing negative thought patterns. Platforms like Elfina offer accessible resources and expert-backed strategies to support you.

5. Limit Triggers Where Possible

Identify situations, environments, or habits that worsen your anxiety. While avoiding everything isn’t realistic, setting boundaries and finding healthy coping strategies can significantly ease your stress levels.

6. Create A Routine

Establishing a daily schedule can provide structure and stability, helping to reduce feelings of uncertainty and overwhelm. Focus on balancing work, rest, and enjoyable activities.

How Elfina Can Help with Anxiety

If you’re struggling with anxiety, remember that help is available — and finding the right therapist can make all the difference.

Tailored Matching for Anxiety Support

Finding a therapist who truly understands anxiety is key. Elfina’s intelligent matching algorithm considers over 40 variables — including your concerns, personality traits, and therapy preferences — to connect you with someone who fits your unique needs.

Experienced Therapists You Can Trust

While many platforms feature therapists with just 1-3 years of experience, 80% of Elfina’s therapists have over 5 years of experience, with an average of 8 years in practice. This ensures you’re guided by someone equipped to handle anxiety-related concerns with expertise and empathy.

A Safe, Judgment-Free Space

Many people with anxiety worry about feeling misunderstood or judged. Elfina’s therapists are trained to listen without bias, ensuring you feel safe opening up and exploring your thoughts.

Proactive Support to Keep You on Track

Elfina doesn’t just match you with a therapist and leave you on your own. They actively check in after your sessions, ensuring you’re satisfied and feel supported throughout your journey.

With 94% of clients finding the right match in their first attempt, Elfina helps you skip the trial-and-error process - so you can focus on what matters most: feeling better.

💬 Your mental well-being matters - and Elfina is here to guide you every step of the way.

FAQs – Answering Your Questions About Anxiety

How do you manage anxiety effectively?

Managing anxiety involves a combination of strategies such as deep breathing exercises, mindfulness, regular physical activity, and developing healthy coping mechanisms. Seeking professional support through therapy or counseling can also be highly effective.

What is the 3-3-3 rule for anxiety?

The 3-3-3 rule is a simple grounding technique to reduce anxiety. When you feel anxious:

• Name three things you see.
  
  

• Name three sounds you hear.
  
  

• Move three parts of your body (like your fingers, toes, or shoulders).

This technique helps bring your focus back to the present moment.

How can I overcome anxiety and fear?

Facing your fears gradually, practicing relaxation techniques, and challenging negative thought patterns can help reduce anxiety. Therapies like Cognitive Behavioral Therapy (CBT) are especially effective. Platforms like Elfina provide accessible resources and expert-backed strategies to guide you through managing anxiety in a supportive and personalized way.

Can I live a normal life with anxiety?

Yes, many people with anxiety lead fulfilling lives by managing their symptoms through self-care, professional support, and lifestyle adjustments.

How can I stop worrying and overthinking?

Try grounding exercises, journaling, or practicing mindfulness to break the cycle of overthinking. Setting designated “worry time” during the day can also help limit constant anxious thoughts.

How can I control my mind when anxious?

Techniques such as meditation, breathing exercises, and positive affirmations can help calm racing thoughts. Identifying triggers and reframing negative thinking patterns can also provide control.

What is the biggest cause of anxiety?

Anxiety can be triggered by various factors including stress, trauma, lifestyle habits, or genetic predisposition. Identifying your triggers can help you better manage anxiety.

How can I reduce anxiety naturally?

Practices like yoga, meditation, mindfulness, and spending time in nature can help manage anxiety without medication. Herbal teas like chamomile, peppermint, or green tea can have calming effects. Staying hydrated and limiting caffeine intake may also reduce anxiety symptoms.

How can I relax my throat muscles when anxious?

Anxiety can cause throat tension. Try slow, deep breathing, progressive muscle relaxation, or gentle neck stretches to ease discomfort. Drinking warm liquids can also help soothe tight muscles.

Can anxiety be cured?

While anxiety may not always be “cured,” it can be effectively managed. With the right strategies, symptoms can improve significantly over time.

How do I know if I have anxiety?

Common symptoms include constant worry, restlessness, difficulty concentrating, and physical symptoms like rapid heartbeat or dizziness. Taking an anxiety quiz (like ours) can offer insight, but consulting a mental health professional for an accurate assessment is recommended.

Anxiety can feel overwhelming, but understanding it better is the first step toward managing it. By exploring practical techniques, seeking support, and learning more about anxiety, you can regain control and improve your well-being.

Breath in 

Anxiety can be challenging, but it doesn’t define you. With the right strategies, support, and self-care, you can build resilience and find calm even in difficult moments. Remember, seeking help is a sign of strength - not weakness. Whether it's speaking to a friend, trying mindfulness, or exploring professional guidance through platforms like Elfina, each step you take is a step toward feeling better.

You are not alone in this - brighter days are ahead.