Questionnaire: Reflecting on feelings of anxiety

Everyone experiences feelings of anxiety from time to time. You can use this questionnaire to help you reflect on your feelings in the moment. This questionnaire can also help you:

  • understand how big an issue anxiety may be for you
  • identify feelings and experiences you may not have noticed before
  • discover what type of resource or support may be helpful to you
  • describe your feelings when sharing them with Kids Help Phone or someone else you trust

At the end of the questionnaire, you can learn more about ways to get support for mental and emotional well-being. Remember, deciding if, when and how you’d like to access support is completely up to you.

Take the questionnaire

Over the last 2 weeks, how often have you been bothered by any of the following experiences?

Consider if you’ve experienced any of these a) not at all, b) for several days, c) more than half the days or d) nearly every day.

  1. Feeling nervous, anxious or on edge
  2. Not being able to stop or control worrying
  3. Worrying too much about different things
  4. Trouble relaxing
  5. Being so restless that it is hard to sit still
  6. Becoming easily annoyed or irritable
  7. Feeling afraid as if something awful might happen

It’s important to remember that everyone is unique, and your experiences may not fit with the list in the questionnaire. For example, sometimes people feel body sensations (e.g. aches, tightness, heaviness, queasiness, etc.) rather than specific emotions.

Reflect on your responses

If you responded “not at all” to many of these experiences, you can use the following resources if you do feel anxious in the future.

If you responded “for several days” to many of these experiences, these resources may be valuable for times when you are feeling anxious.


If you responded “more than half the days” or “nearly every day” to many of these experiences, exploring the following resources for more information and support may be helpful.

You can browse any of the resources listed above whenever you’d like! We’re sharing them to help you understand and respond to you how you may be feeling in the moment. We also want to let you know that only a psychologist, psychiatrist or doctor can make a diagnosis related to anxiety.

You’re the best person to decide if something you’re experiencing is an issue for you. Talking to other people who know you well and care for you can also help you think about how you’re doing. You can reflect on the question, “How difficult have these experiences made it for you?” and whether you’ve ever thought, “I was feeling OK but now I’m not.” Because our feelings and moods can shift, asking yourself questions like this regularly can help you recognize changes to your mental and emotional health.

If something is bothering you or you’re feeling a lot of anxiety, it can be helpful to reach out to someone, talk about it and get more information. You can contact Kids Help Phone for support 24/7! You can also visit Resources Around Me for other counselling and mental health support services near you.

Need more information or support? You can contact Kids Help Phone 24/7.

Note: This tool is from the GAD-7. Source: Spitzer, R.L., Kroenke, K., Williams, J. B., Lowe, B. (2006). A brief measure for assessing generalized anxiety disorder. Archives of Internal Medicine, 166(10),1092-1097.