Anxiety is part of being human. Every one of us experiences anxiety at times, but its intensity and duration vary. Sometimes anxiety is just a small worry, while at other times it can significantly interfere with daily life. Take the Anxiety Test created by psychotherapist Katri Kanninen to explore what causes your anxiety and how strongly you experience it, so you can find the right ways to ease it.
Anxiety can be a vague sense of restlessness or a paralyzing fear. At times, it feels like a shadow that follows you everywhere. Other times, it’s a feeling of heaviness in your chest. But what exactly causes anxiety? Is it a specific issue, a life situation, or perhaps a pattern of thinking? Anxiety doesn’t arise from nowhere. It can stem from past experiences, current challenges, or fears about the future. It can show up in many different ways: as physical symptoms, thoughts, emotions, or behaviors.
Recognizing and understanding your anxiety is the first step toward overcoming it. With this test, you can identify what causes your anxiety and how intense it is, helping you find the right solutions and take the first step toward a more balanced life.
Although stress and anxiety are often mixed up in everyday language, it’s important to distinguish them from one another.
Stress is a natural reaction to challenges, whereas anxiety is often a more long-lasting and intense emotional state. Both, however, signal that the body and mind need support and care.
In therapy, you and the therapist explore together what lies behind these feelings and find ways to manage them.
Take the anxiety test
Are you ready to find out what is causing your anxiety? Take the test and discover the roots of your anxiety. You will find out what kind of anxiety you are experiencing and how severe it is, so that you can find the right solutions and take the first step towards a more balanced life.
Answer the following questions honestly. Choose the answer option that best describes your feelings.
Note: This test is indicative and does not replace a professional assessment. If anxiety is interfering with your life, it is always advisable to seek help from a professional.
10 questions about your anxiety
SECTION A: Let’s first identify what your anxiety is related to
1. When does your anxiety usually occur?
A) Unexpectedly, accompanied by strong physical symptoms (heart palpitations, sweating, dizziness)
B) In social situations, especially when meeting new people or performing in front of others
C) In connection with certain thoughts, such as worries about the future or health
D) In situations or places associated with traumatic events
E) In performance situations, such as at work, school, or in hobbies
2. How does anxiety affect your thoughts?
A) Fear of social failure, fear of judgment, negative self-image
B) Worry about the future, uncertainty, catastrophic thinking
C) Self-criticism, feelings of inadequacy, perfectionism
D) Obsessive thoughts, fear of illness, fear of losing control
E) Fear of failure, fear of inadequacy, comparison to others
3. In what situations does your anxiety usually worsen?
A) Meeting new people, performing, social situations
B) Being alone, darkness, confined spaces
C) Planning for the future, uncertainty, change
D) Past events, traumatic memories
E) Work tasks, exams, competitive situations
Interpret the answers for this section:
- Mostly A answers: Social anxiety may be dominant.
- Mostly B answers: Generalized anxiety disorder or panic disorder may be possible.
- Mostly C answers: Anxiety may be related to stress or life situations.
- Mostly D answers: Trauma-related anxiety is possible. Trauma-related anxiety often requires special attention. Psychotherapy that also addresses trauma may be the right option for you.
- Mostly E answers: Performance anxiety may be dominant.
SECTION B: Next, determine the intensity of your anxiety.
1. How does anxiety affect your body?
A) Voimakkaat fyysiset oireet, kuten sydämentykytys, hikoilu, vapina, huimaus
B) Lihasjännitys, päänsärky, vatsavaivat, unihäiriöt
C) Väsymys, keskittymisvaikeudet, ärtyneisyys
2. How often do you experience anxiety?
A) Almost every day
B) Several times a week
C) A few times a month
D) Less often
3. How intense is your anxiety?
A) Very severe, interferes with daily life
B) Quite severe, makes certain situations difficult
C) Moderate, manageable but unpleasant
D) Mild, occasional
4. Do you have difficulty relaxing and calming your mind?
A) Yes, often
B) Yes, sometimes
C) Hardly ever
5. Do you feel constantly stressed and overwhelmed?
A) Yes, often
B) Yes, sometimes
C) Hardly ever
6. Have you had any traumatic experiences in your life?
A) Yes
B) No
7. Do you feel that your anxiety affects your relationships or your work/studies?
A) Yes, significantly
B) Yes, somewhat
C) Not really
Interpret the answers in this section:
- Mostly A answers: Your anxiety may be severe and require professional help. Psychotherapy (16-20 sessions) could be a good option.
- Mostly B answers: Your anxiety is moderate and short-term therapy (e.g., 6-12 sessions) could help.
- Mostly C answers: Your anxiety is milder and a few sessions of short-term therapy may be sufficient.
- Traumatic experiences – question 6: If you answered “Yes.” Trauma-related anxiety often requires special attention. A professional can guide you to the right kind of help.
Note: This test is indicative and does not replace a professional assessment. If anxiety is disrupting your life, you should always seek professional help.
Do you need professional help for your anxiety?
Anxiety is one of the most common reasons for seeking therapy.
- You don’t need to know in advance what is causing your anxiety or what kind of help you need. Often, anxiety is a vague feeling that can be hard to pinpoint on your own.
- The most important thing to remember is that you don’t have to face anxiety alone. Seeking help is not a sign of weakness, but a courageous step toward confronting your own feelings and thoughts. Understanding your anxiety is the first step toward change and a more balanced life.
- Booking an initial appointment is the easiest way to get help for anxiety. During the first session, a professional can help you explore the source of your anxiety and understand how intense it is. They can guide you forward, work through the causes of your anxiety, and help you find ways to feel better.
- A few short therapy sessions can help with mild anxiety. For more intense anxiety, especially when trauma is involved, more sessions are typically needed.
At Heltti, you can trust that you will receive high-quality help for your anxiety. We have selected only highly trained therapists with excellent backgrounds and expertise. We work with both adults and young people suffering from anxiety on a daily basis.
About the author of this article
I am Katri Kanninen, Head of Development for Heltti’s Therapy and Mental Well-being Services, Doctor of Psychology, psychotherapist, and non-fiction author. Additionally, I train and supervise psychotherapists.