Introduction
Anxiety is a natural emotion connected to fear. While it can be uncomfortable, it’s not your enemy—it’s your body sending a signal to pay attention, prepare, and act.
This self-scoring anxiety test will help you understand your current anxiety level and provide practical ways to manage it using Sphera.
How to Take the Test
Read each question and select the answer that best fits you. Each answer is worth a certain number of points. At the end, add your points to see your anxiety level.
Anxiety Test Questions
1. When you have to make an important decision, how do you usually feel?
- a. I feel calm and confident – 1 point
- b. I feel nervous but can manage it – 2 points
- c. I feel very anxious and fear failing – 3 points
2. How often do you worry about things that might go wrong?
- a. Rarely, I can focus on solutions – 1 point
- b. Sometimes, but it doesn’t overwhelm me – 2 points
- c. Frequently, and it affects my daily life – 3 points
3. How does anxiety affect your sleep?
- a. I sleep well most nights – 1 point
- b. I occasionally have trouble sleeping – 2 points
- c. I struggle to sleep due to racing thoughts – 3 points
4. When anxious, how do you usually respond?
- a. I notice it and act calmly – 1 point
- b. I get tense but can redirect my energy – 2 points
- c. I feel overwhelmed and avoid decisions or tasks – 3 points
5. How often does anxiety affect your focus or performance?
- a. Rarely, I stay productive – 1 point
- b. Sometimes, but I recover quickly – 2 points
- c. Frequently, I find it hard to concentrate – 3 points
Scoring Your Anxiety
Add your points from all 5 questions (maximum = 15).
- 5–7 points – Low Anxiety: You handle stress well and can manage anxiety effectively.
- 8–11 points – Moderate Anxiety: You experience noticeable worry, but with awareness and coping strategies, you can reduce its impact.
- 12–15 points – High Anxiety: Anxiety affects your daily life. Using tools like Sphera can help you understand triggers and regain control.
How to Manage Anxiety With Sphera
No matter your score, Sphera helps you turn anxiety into a useful signal:
🔵 Emotion Check-ins: Log anxious moments and triggers to see patterns.
🟠 Guided Reflection: Explore your reactions and uncover root causes.
💚 Guided Breathing: Calm your mind and regulate stress with 1–5 minute exercises.
🟣 Goals Tool: Channel anxious energy into concrete steps and progress.
💚 Insights & Trends: Track triggers, reactions, and improvement over time.
Tip: Anxiety is not a problem—it’s a tool. By noticing it and acting consciously, you can use it as focus, energy, and guidance.
Conclusion
This self-scoring anxiety test is a practical way to understand your stress patterns. Awareness is the first step, and using tools like Sphera can help you manage anxiety effectively, gain confidence, and make decisions without fear.
Start turning anxiety into an ally today.