Anxiety Self-Assessment: Evaluate Your Symptoms and Stress Levels

Despite the government’s 2019 ban on e-cigarettes, India’s vaping scene is growing rapidly, especially among teens and young adults. Marketed as a "cool" and "safer" alternative to smoking, vaping devices are still widely available through black markets and online sellers. Many users, especially students, are unaware that these sleek devices deliver high doses of nicotine, often more addictive than traditional cigarettes.

The health risks are severe. Vaping can cause lung damage, heart issues, and "popcorn lung" (bronchiolitis obliterans), a condition linked to toxic chemicals in e-liquids. Unlike smoking, vaping’s sweet flavors and discreet design allow constant use, deepening addiction without obvious signs. Studies show young vapers are 3x more likely to start smoking cigarettes later.

Worse, India lacks proper awareness campaigns, leaving many to believe vaping is harmless. With no age checks on illegal sales, teens easily access devices, risking long-term brain development and mental health issues like anxiety. The ban hasn’t stopped the crisis, it’s just pushed it underground.

This 2 minute quiz can be the first step towards a better you - to help you take control, set realistic goals, and seek support if needed. Take a moment to reflect and see if vaping is impacting your life more than you think.

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What This Self‑Assessment Covers

This sefl-assessment is based on the GAD-7, a widely used tool to screen for symptoms of Generalized Anxiety Disorder and understand how anxiety affects your daily life. It can give you a clearer picture of your current emotional state and whether you might benefit from further support.

It explores:

1. Frequency of worry: How often you feel nervous, anxious, or on edge.
2. Control over worrying: Whether you can manage or stop anxious thoughts.
3. Physical symptoms: Restlessness, tension, or trouble relaxing.
4. Impact on daily life: How anxiety affects your work, relationships, and routine.
5. Overall severity: Gauging if your anxiety is mild, moderate, or severe.

This self-assessment is not a diagnosis, but it can help you decide if you should seek professional help or explore other support strategies to manage your anxiety.

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Who this Self‑Assessment is for.

This self-assessment is for anyone who regularly experiences excessive worry or stress.

1. You often feel nervous, on edge, or unable to relax
2. You avoid situations due to fear or overthinking
3. You struggle with sleep, focus, or physical symptoms of stress
4. You wonder if your worry is more than just “normal” stress
5. You want to understand your anxiety patterns and triggers

Anxiety Self Assessment Test

How to Use This Self‑Assessment

To get the most from this self‑assessment:

1. Set aside a few minutes in a quiet, private space
2. Reflect or journal as you respond
3. Bring your insights to therapy or support groups
4. Revisit the self‑assessment periodically, especially as you heal

Each response is just for you. The point of this self‑assessment is just to understand your current situation and emotional gaps.

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Anxiety - Showing up from Classroom to Career

We don’t realize it at the time, but for many of us, anxiety first shows up in school disguised as dedication. It’s the all-nighters spent rewriting a paper that was fine hours ago. The sudden “stomach flu” on presentation days. Our inner voice whispering - ‘If I don’t get this perfect, they’ll finally see I don’t belong here.’Here’s what nobody warns you: that anxiety doesn’t stay behind in the lecture halls. It follows you to your first job interview, your cubicle, your Zoom meetings. Now it’s the email you obsess over for an hour. The promotion you don’t apply for because “someone more qualified will.” The way your throat closes up when your boss says, “Got a minute?”The secret? That anxious kid in you didn’t disappear - they just need to learn new tricks.

Spot the sneaky signs:

  • Analysis paralysis at work: Spending more time preparing to work than actually working
  • Physical tells like a racing heart before speaking, even in casual meetings
  • Avoidance tactics (Suddenly that “urgent” filing seems more appealing than the team brainstorm)

Try this instead:

  • Rename the enemy - When your palms sweat before a meeting, say: “Hello again, school anxiety. We know you’re not helpful here.”
  • Set “good enough” deadlines - Force send that email after two edits, not twelve.
  • Move through it - A brisk walk around the block resets your nervous system better than Googling “how to sound confident” for the tenth time.
  • Start small: one unedited email, one raised hand in a meeting. With each tiny win, you’ll prove to your nervous system that the workplace isn’t a graded classroom and failure isn’t fatal.

Related Self-Assessments

  • Emotional Regulation

    Take this test to understand how effectively you're managing anxious emotions and physiological stress responses.

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  • Overthinking

    Take this test to explore if you are dealing with repetitive, intrusive thoughts. These could be contributing to or worsening your anxiety.

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  • Social Anxiety

    Take this test to check if your anxiety is specifically linked to social situations or fear of judgment.

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  • Panic Disorder

    Take this test to determine whether your anxiety includes panic attacks or sudden spikes of intense fear.

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  • Health Anxiety

    Take this test to see if your anxiety is focused on health concerns, symptoms, or fear of illness.

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The Anxiety Paradox – Needing Closeness, Fearing Connection

Anxiety doesn’t just live in your thoughts - it sneaks into your relationships, turning small moments into big fears.

It’s replaying a partner’s casual comment on loop, searching for hidden meanings. It’s the terror of silence - "Are they mad at me? Did I do something wrong?" - even when nothing’s wrong. It’s over-apologizing, needing constant reassurance, or pulling away because getting hurt feels inevitable.

A simple "We need to talk" text can send your heart racing. An unanswered message becomes a sign they’re leaving. You start mind-reading - assuming they’re upset without asking, interpreting a busy day as rejection. The irony is that the more you fear losing someone, the more anxiety pushes them away.

But here’s the hope: Relationships don’t have to be anxiety’s battleground. They can be where you learn to trust - slowly, messily - one honest conversation at a time. It starts with naming the fear: "My anxiety is telling me you’re upset. Is that true?" It’s admitting when you need reassurance instead of spiraling alone.

Anxiety makes vulnerability feel dangerous, but real connection happens when you risk it anyway.

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Workshops

Join one of our therapist-led workshop groups to access practical tools that help regulate anxiety and reclaim peace of mind.

Explore

Therapist-Led Support Groups

Join one of our therapist-led support groups to find solidarity, tools, and support to manage anxiety better.

Explore

1-on-1 Talk Therapy

Work with a therapist to manage anxious thoughts and regain emotional balance.

Explore

Unsure of your next steps?

Book an Exploratory Call with one of our therapists to gain initial insights, practical solutions, and personalized guidance on the best options for your needs.

Take an Exploratory Call  

FAQs

India's collectivist culture amplifies social anxiety in unique ways.

For many in collectivist societies, social anxiety isn’t just a personal experience, it’s tied to family reputation, community expectations, and rigid social norms. The constant weight of what people may say, unrelenting family expectations, and unspoken social rules turn everyday interactions into nerve-wracking performances.

Social anxiety in a cultural setting may show up in many ways:

Physical signs: Shaky hands during wedding rituals, nausea before family gatherings, sweating through formal clothes

Unique triggers: Fear of mispronouncing words in mixed company, spilling food at dinners, or "failing" arranged marriage meetings

Different stakes: Where Western anxiety focuses on personal embarrassment, here it's about potentially "shaming" your entire family

While traditional events like festivals or community gatherings can fuel anxiety, they also offer built-in support networks - if we can move past the stigma of speaking up. The very people you fear judging you might become your strongest allies.

For professional support, you can explore online therapy on platforms like SoulUp. Many therapists offer online sessions in regional languages for easier access. SoulUp also provides specialized therapy groups and peer conversations where you can connect with others who have lived with Social Anxiety - sometimes just realizing you're not alone makes all the difference. If you are looking for lower priced options, you may consider government hospitals (NIMHANS in Bengaluru, IHBAS in Delhi) or even NGOs that offer community mental health programs in several cities.

Shyness fades with familiarity; social anxiety is stubborn and lingers. It’s not just discomfort - it’s physical symptoms (sweating, nausea), obsessive pre-event worrying, and avoiding situations altogether. In India, it often masquerades as "being too sensitive" or "overthinking," making it harder to recognize as a real issue.

Absolutely. India’s workplace culture rewards networking, assertive communication, and being socially active - all landmines for the socially anxious. Missed promotions (from avoiding leadership roles), botched interviews, or being overlooked in group settings are common consequences. But remote work and specialized fields (coding, research) can be sanctuaries.

Absolutely. Butterflies before a presentation or nerves at parties are universal human experiences - our brain's ancient wiring alerting us to social risks. But when that anxiety hijacks everyday interactions (avoiding meetings, panicking over small talk, or obsessing for days about minor encounters), it crosses into social anxiety territory. The difference? Normal nerves fade quickly; social anxiety lingers and limits your life. At SoulUp, through options like group therapy, 1-on-1 therapy and even peer conversations, you can work on your social confidence and get access to real tools, expert advice as well as genuine support to thrive as your authentic self.

Most often taken Self-Assessments

  • Self-Assessment: Anxiety

    Take this quick self-assessment based on the GAD-7 to understand your current anxiety levels and how they may be impacting your life.

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  • Self-Assessment: Porn Addiction

    Reflect on your relationship with porn and whether it's affecting your mental, emotional, or relational well-being.

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  • Self-Assessment: Overthinking

    Reflect on persistent patterns of overanalyzing, second-guessing, or mental looping that may be affecting your clarity and peace of mind.

    Take the Test 

  • Self-Assessment: Depression

    The clinically proven PHQ-7 self-assessment to help you gauge if you might be experiencing signs of depression.

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  • Self-Assessment: Narcissistic Abuse

    Check if you might be experiencing or recovering from narcissistic abuse in a relationship.

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  • Self-Assessment: Impact of ADHD

    This self-assessment helps identify how adult ADHD may be affecting your daily life and functioning.

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  • Self-Assessment: Emotional Regulation

    Discover how well you manage your emotions and cope with challenging situations.

    Take the Test 

  • Self-Assessment: Couple Relationships

    A quick check-in to see how healthy and connected your romantic relationship feels right now.

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  • Self-Assessment: PTSD

    Use the PCL-5 scale to identify signs of lingering emotional and physiological distress from traumatic experiences.

    Take the Test 

  • Self-Assessment - Borderline Personality Disorder

    Understand if you might be showing signs of Borderline Personality Disorder using the Mclean Screening Instrument.

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  • Self-Assessment: Sleep

    Assess if your sleep issues stem from deeper emotional patterns, rather than just irregular habits or lifestyle factors. Based on the Insomnia Severity Index.

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  • Self-Assessment: Dating Fatigue

    Explore whether the emotional exhaustion, frustration, or numbness you're feeling around dating is a sign of burnout.

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  • Self-Assessment: Social Anxiety

    Take this test based on the LSAS scale to find out if social situations are triggering anxiety or holding you back.

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  • Self-Assessment: Retroactive Jealousy

    Explore if thoughts about your partner’s past are affecting your current relationship.

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