MINDSPANHow loud is your worry right now?
A free, private 2-minute anxiety check. It uses the GAD-7, the same 7 questions doctors use as a first screen, then gives you your score, what it means, and tips picked for you.Get your score, what it means, and tips picked for you.
- 17 quick questionsHow often each feeling has bothered you over the last two weeks.
- 22 short extrasHow it affects your day, and what sets it off.
- 3Your score and a planWhat it means, tips for you, and who to talk to.
This is a screening, not a diagnosis. Only a doctor or counselor can diagnose anxiety. In crisis? Call or text 988.
Over the last 2 weeks, how often have you been bothered by…
This is a screening, not a diagnosis. In crisis? Call or text 988.
of US teens have had an anxiety disorder NIMH
of teens call anxiety a major problem among peers Pew, 2019
studies link test anxiety to lower grades von der Embse, 2018
Cyclic sighing
Two breaths in through the nose, one long breath out.
In a Stanford study, 5 minutes a day of this breathing for one month lifted mood more than mindfulness meditation and lowered anxiety. The long exhale is what calms your body.
Anxiety, sleep, and your grades
Anxiety affects more than how you feel. Simple habits have real evidence behind them.
Swipe for moreof writing about test worries right before an exam raised anxious students' scores from about a B− to a B+, matching calmer classmates.
Ramirez & Beilock, Science, 2011of middle and high schoolers said regular low-stakes quizzing made them less nervous for real tests.
Agarwal et al., 2014of teens feel a lot of pressure to get good grades. That's more than any other pressure they named.
Pew Research Center, 2019of high schoolers sleep less than 8 hours on school nights. Teens need 8 to 10, and short sleep makes anxiety worse.
CDC Youth Risk Behavior Survey, 2023trials across 97 reviews found physical activity has a medium-sized effect on lowering anxiety. Walking counts.
Singh et al., Br J Sports Med, 2023of teen girls and 26% of teen boys have had an anxiety disorder. It's common, and it's treatable.
NIMH, NCS-AYou don't have to handle it alone
Start with someone you trust: a parent, your school counselor, a teacher, or your doctor. These lines are free, private, and open to teens.