Feeling worried or nervous from time to time is a normal part of life. But when these feelings become overwhelming, persistent, and begin to interfere with your daily activities, you might be experiencing an anxiety disorder. According to the Anxiety and Depression Association of America, anxiety disorders affect approximately 40 million adults in the United States, making them the most common mental health condition in the country.
If you’ve been wondering whether your worry and fear are more than just everyday stress, this quiz can help you gain insight into your symptoms. While this self-assessment is not a diagnostic tool and cannot replace a professional evaluation, it can help you determine whether you should seek support from a mental health professional or treatment center like First Steps Recovery.
Understanding Anxiety Disorders
Anxiety disorders are more than temporary worry or fear. They’re persistent conditions that can worsen over time if left untreated. Unlike the relatively mild, brief anxiety caused by a stressful event such as a job interview or public speaking, anxiety disorders involve excessive worry that doesn’t go away and can actually get worse over time.
These feelings can interfere with daily activities such as job performance, schoolwork, and relationships. The physical symptoms of anxiety can be just as debilitating as the emotional ones, often including rapid heartbeat, sweating, trembling, difficulty concentrating, and sleep problems.
Anxiety disorders come in several forms, each with distinct characteristics:
Generalized Anxiety Disorder (GAD)
This condition involves persistent and excessive worry about various aspects of daily life, such as work, health, family, or finances. People with GAD find it difficult to control their worry and may expect the worst even when there’s no apparent reason for concern. This chronic anxiety often occurs alongside physical symptoms like muscle tension, fatigue, and restlessness.
Social Anxiety Disorder
This condition goes beyond ordinary shyness. It involves intense fear of social situations where you might be judged, embarrassed, or humiliated. This can make everyday interactions like eating in public, attending parties, or even having conversations extremely distressing. People with social anxiety often worry for weeks before a social event and may avoid social situations entirely.
Panic Disorder
This is characterized by recurrent, unexpected panic attacks—sudden periods of intense fear that come on quickly and reach their peak within minutes. During a panic attack, you might experience heart palpitations, sweating, trembling, shortness of breath, or a feeling of impending doom. The fear of having another panic attack can become so overwhelming that it affects daily functioning.
Specific Phobias
Phobias involve an intense, irrational fear of specific objects or situations, such as heights, flying, animals, or receiving injections. The fear is disproportionate to the actual danger posed, and people with phobias often go to great lengths to avoid the feared object or situation.
Agoraphobia
This specific phobia involves fear and avoidance of places or situations that might cause panic, helplessness, or embarrassment. This often includes open spaces, crowds, public transportation, or being outside the home alone.
Understanding which type of anxiety you might be experiencing is an important first step toward getting appropriate help. At First Steps Recovery, we offer treatment for anxiety disorders, particularly when they co-occur with substance use issues.
Take the Anxiety Self-Assessment Quiz
The following questionnaire is based on the GAD-7 (Generalized Anxiety Disorder 7-item scale), a widely used clinical tool for screening anxiety. Please answer each question honestly based on how you’ve been feeling over the last two weeks.
Instructions: For each statement, select the answer that best describes how often you’ve been bothered by the following problems over the past two weeks.
Scoring:
- Not at all = 0 points
- Several days = 1 point
- More than half the days = 2 points
- Nearly every day = 3 points
Understanding Your Score
Add up your total points from all seven questions. Then check your score according to these categories:
0-4 points: Minimal anxiety
Your anxiety levels appear to be minimal. However, if you’re concerned about your mental health or if your symptoms have worsened recently, it’s still worth discussing with a healthcare provider.
5-9 points: Mild anxiety
5-9 points: Mild anxiety
You may be experiencing mild anxiety that could benefit from self-care strategies such as regular exercise, meditation, and stress management techniques. If your symptoms persist or worsen, consider speaking with a mental health professional.
10-14 points: Moderate anxiety
Your responses suggest moderate anxiety that may be affecting your quality of life. We recommend consulting with a mental health professional who can provide an accurate diagnosis and discuss treatment options. Contact First Steps Recovery to learn about our comprehensive anxiety treatment programs.
15-21 points: Severe anxiety
Your score indicates severe anxiety symptoms that likely have a significant impact on your daily functioning. We strongly encourage you to seek professional help as soon as possible. Anxiety at this level often requires professional treatment, which may include therapy, medication, or a combination of approaches.
Please note that this quiz is a screening tool only and is not intended to provide a diagnosis. Only a qualified mental health professional can diagnose an anxiety disorder. If you’re experiencing thoughts of self-harm or suicide, please seek immediate help by calling 988 (Suicide and Crisis Lifeline) or going to your nearest emergency room.
Treatment Options for Anxiety
The good news is that anxiety disorders are highly treatable, and many people who receive appropriate care see significant improvement in their symptoms. Treatment approaches are often tailored to the individual and may include one or more of the following options:
Psychotherapy
Medication
This can help manage anxiety symptoms, especially when combined with therapy. Common medications include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), and sometimes benzodiazepines for short-term relief. A psychiatrist or prescribing physician can determine which medication, if any, might be appropriate for your situation.
Lifestyle modifications
Modifications can play a crucial role in managing anxiety. Regular physical exercise has been shown to reduce anxiety symptoms significantly. Other helpful practices include maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, practicing relaxation techniques like deep breathing or progressive muscle relaxation, and building a strong support network.
Mindfulness and meditation
These practices can help you stay grounded in the present moment rather than worrying about the future. These techniques teach you to observe your thoughts and feelings without judgment, reducing their power over you.
Support groups
Supportive peers provide opportunities to connect with others who understand what you’re going through. Sharing experiences and coping strategies in a supportive environment can reduce feelings of isolation and provide practical insights.
For many people, a combination of these approaches works best. The key is finding the right treatment plan that addresses your specific needs and symptoms.
Receive Help for Anxiety and Addiction at First Steps Recovery
At First Steps Recovery, we understand that anxiety and substance use disorders often go hand in hand. Many people turn to alcohol or drugs as a way to self-medicate their anxiety symptoms, which can lead to dependency and addiction. Conversely, substance abuse can worsen anxiety or trigger anxiety disorders. This creates a challenging cycle that requires specialized, integrated treatment.
Our comprehensive treatment programs are designed to address both anxiety and addiction simultaneously through dual diagnosis care. We recognize that lasting recovery requires treating the whole person, not just isolated symptoms. Our evidence-based approach combines individual therapy, group counseling, medication management when appropriate, and holistic therapies to help you develop healthy coping mechanisms and build a foundation for long-term wellness.
Our experienced clinical team includes licensed therapists, counselors, and medical professionals who specialize in treating co-occurring mental health and substance use disorders. We create individualized treatment plans that address your unique needs, circumstances, and goals. Whether you’re struggling with generalized anxiety, social anxiety, panic disorder, or another form of anxiety alongside addiction, we’re here to help you find your path to recovery.
We offer various levels of care to meet you where you are in your recovery journey, including residential treatment, outpatient programs, and continuing care services. Our supportive environment provides a safe space where you can explore the root causes of your anxiety, learn effective coping strategies, and build confidence in your ability to manage both conditions.
Recovery from anxiety and addiction is possible, and you don’t have to face it alone. If your quiz results suggest you may be struggling with anxiety, especially if you’ve also been using substances to cope, we encourage you to reach out. Taking the first step toward getting help is an act of courage and self-care.
Contact First Steps Recovery today to speak with one of our admissions specialists. We’re available to answer your questions, verify your insurance coverage, and help you understand your treatment options. Your journey toward a calmer, healthier, and more fulfilling life can begin today.
Remember, anxiety doesn’t have to control your life. With the right support and treatment, you can learn to manage your symptoms, address any co-occurring substance use issues, and rediscover peace of mind. First Steps Recovery is here to walk alongside you every step of the way.
Dr. Belis Aladag is a board-certified physician in Addiction Medicine and Family Medicine, with a Master of Public Health from Johns Hopkins. She brings more than 15 years of experience in clinical care, medical education, and leadership. Recognized as a “Top Doctor” in Sacramento Magazine and Los Angeles Magazine, Dr. Aladag is dedicated to compassionate, evidence-based care and expanding access to mental health and addiction services.
