Feeling stressed or worried? A free, private check-in

This free check-in helps you make sense of what's been stressing or worrying you. You choose what's on your mind, how much space each worry takes up and how it shows up, then get your own answers back as a simple picture to take to your GP. Nothing is stored, and it isn't a diagnosis.

You might be here because your mind has been busy for a while, and you're wondering whether it's everyday worry or something more. Looking for a way to check in with yourself is a sensible first move, and you don't need the right words yet.

A quick note on who we are: The Mind Hive isn't the NHS or a clinical service. This is a reflection tool. It can't tell you whether you have anxiety, and it isn't an assessment by me or anyone else.

If you're struggling right now

If you need help now, please use one of these before anything else on this page:

• In immediate danger, or you've harmed yourself: call 999 or go to A&E.
• NHS 111 (England, Wales and Scotland): call 111 or use 111 online and choose the mental health option.
• Northern Ireland: call Lifeline free on 0808 808 8000, any time.
• Samaritans: call free on 116 123, at any time.
• Shout: text SHOUT to 85258 for free, confidential support, 24/7.
• Under 19? Childline is free on 0800 1111.

Before you start: what this check-in is (and isn't)

This is our own check-in, written for everyday use. It doesn't score you, label you or tell you whether you have anxiety. Its job is to help you see what's on your mind, in your own words, so it's easier to talk about with someone.

You may have heard of the GAD-7, a seven-question form that NHS Talking Therapies services use as a routine measure. It's used with a professional, who can see the whole picture and follow up with you. We've taken inspiration from the kinds of things it asks about, but this is a different tool and it isn't a replacement for that conversation.

Three things to know:

• It's for adults. If you're under 18, please talk to someone you trust or call Childline on 0800 1111.
• Nothing is stored. Your answers stay in your browser and disappear when you close or refresh the page. You don't need to sign up.
• You can stop any time. If it starts to feel like too much, close it and use the list above.

Take the check-in

It takes about three minutes, and there are no right or wrong answers.

What you'll see at the end

When you've answered, you'll see your own answers played back as a picture: what's been on your mind, how much space each worry takes up, how it shows up for you, how long it's been going on and what helps a little. There's no score and no label, and everyone gets the same signposting underneath.

The picture is there to take into a conversation. You can print it and bring it to your GP, or simply use it to find the words.

What can anxiety feel like?

The NHS says anxiety can show up in your body, your mind and your behaviour:

• In your body: feeling shaky or trembly, dizzy or sweating more, pins and needles, headaches, stomach aches, muscle pain, a dry mouth, or a heartbeat that feels stronger, faster or irregular.
• In your mind: tiredness, restlessness or irritability, trouble concentrating or making decisions, and worrying about the past or the future.
• In what you do: sleep problems, or avoiding people and situations that set off the anxiety.

That's a long list, and it isn't a checklist for diagnosing yourself. Lots of these can have other causes. The NHS suggests seeing a GP if you can't tell whether something like shortness of breath is caused by anxiety, or if you're worried about any other symptoms. The NHS describes stress as the body's reaction to feeling threatened or under pressure, and lists feeling worried or anxious as a common sign, so the two often overlap. If you'd like to read more about anxiety, how it's usually assessed and what to expect from a GP or NHS Talking Therapies, see our anxiety guide.

Panic can be part of it too. The NHS describes panic attacks as frightening but not dangerous, and says they usually last between 5 and 20 minutes.

What to do next

Whatever your picture shows, these are the next steps, in this order:

• Speak to your GP. The NHS says that if anxiety is affecting your daily life, you can contact NHS 111 or speak to a GP.
• In England, you can refer yourself. The NHS says you can refer yourself to NHS Talking Therapies for free without seeing a GP. The NHS gives the age as 18 or over, or 16 in some areas. Routes differ in Scotland, Wales and Northern Ireland, so check your local NHS service.
• Talk to a charity. Mind's Infoline is on 0300 123 3393. Samaritans are on 116 123, any time.
• Look for a private therapist. The BACP directory and NCPS directory list counsellors and psychotherapists.

This page is for people in the UK. If you're elsewhere, your local health service or emergency number is the right place to start.

Starting the conversation with your GP

It can be hard to know what to say. You don't need the right words. Something like "I've been feeling anxious and it's getting in the way" is plenty. The NHS says a GP will ask about your worries and physical symptoms, and encourages you to be honest, even when it's hard to talk about your emotions. The NHS also suggests keeping a diary of what you do and how you feel, which can show patterns behind the anxiety and may help when you talk to a GP.

The picture from the check-in is a ready-made set of notes. You can print it and take it with you. That copy stays with you.

A small pause for a busy mind

Waiting for an appointment can feel long. While you do, here's a small, gentle pause you can try. It isn't a treatment, and it doesn't need to work perfectly. It's just a way of being a little kinder to yourself in the meantime.

1. Name it: "This is worry."
2. Let it be there. You don't have to fix it, or like it.
3. Breathe gently: in through your nose, out through your mouth, without forcing it.
4. Do one small kind thing: a warm drink, a stretch, or a word with someone you trust.

The breathing step follows the NHS breathing exercise for stress, which suggests breathing in through your nose and out through your mouth, as deeply as is comfortable and without forcing it.

Keep this for later: screenshot the four steps above, or save the card below.

Anxiety, tired but wired or overthinking?

Worry doesn't always announce itself. Sometimes it shows up as not being able to switch off at night. If that sounds familiar, our guide to why your body won't switch off when you're exhausted and the tired-but-wired quiz may help you notice what's going on. If it's more a long-running, worn-out feeling, the burnout quiz is a gentle place to start. If low mood is part of the picture, our feeling low private check-in is another way to reflect. These do overlap, none of them is a diagnosis, and none replaces talking to your GP.

About this check-in

The questions are our own, written in plain language. They take inspiration from the areas that clinical questionnaires such as the GAD-7 cover, which was developed by Drs Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke and colleagues, but they aren't copies of it and aren't scored in the same way. If you'd like the validated version, NHS Talking Therapies services use it with a professional.

This is a reflection tool, not an assessment. We don't store, collect or share your answers, and the page isn't a medical service. It doesn't replace advice from a GP or other health professional.

Feeling stressed or worried: frequently asked questions

What is the GAD-7, and is this the same thing?

The GAD-7 is a seven-question form that NHS Talking Therapies services use as a routine measure, alongside a conversation with a professional. This check-in is different. It's our own, it doesn't score you, and it isn't a replacement for the GAD-7 or for talking to your GP.

Can an online anxiety test diagnose me?

No. A questionnaire can help you reflect on how you've been feeling, but only a health professional can diagnose anxiety, usually by talking with you about your worries and physical symptoms. Think of your picture as something to take to a conversation with your GP, not an answer.

Is my check-in stored or shared?

No. Your answers stay in your browser and aren't stored, saved or sent anywhere. When you close or refresh the page, they're gone. You can print your picture to take to an appointment, but that copy stays with you. You don't need to sign up or give an email address.

What does anxiety feel like in the body?

Anxiety can bring a faster, irregular or more noticeable heartbeat, shortness of breath, feeling shaky, dizzy or sweaty, stomach aches or sleep problems. Symptoms like these can have other causes too, so if they worry you or keep happening, it's sensible to check in with your GP.

How do I get help for anxiety in the UK?

Start with your GP, who can talk through options. In England, you can also refer yourself to NHS Talking Therapies without seeing a GP first, and the NHS says people aged 18 or over, or 16 in some areas, can do this. Routes differ in Scotland, Wales and Northern Ireland, so check your local NHS service.

When should I see a GP about anxiety?

If anxiety is affecting your daily life, you're struggling to cope, or what you try yourself isn't helping, speak to your GP or contact NHS 111. If you feel unable to keep yourself safe, call 999 or go to A&E. You can also call Samaritans free on 116 123.

Your next step

A worry noticed is plenty for today. Whatever you decide, you don't have to sort it all out in one go. If you'd like more small, practical tools like this now and then, join the newsletter. It's free, and you can leave whenever you like.

Need to talk?

The Mind Hive shares everyday tools for reflection. It isn't medical advice or a substitute for professional care. If you feel unable to cope or unsafe, call Samaritans free on 116 123, or 999 in an emergency.

Where this comes from

None of this replaces advice from your GP. These are the pages used:

• NHS Every Mind Matters, Anxiety
• NHS, Anxiety, fear and panic
• NHS, Generalised anxiety disorder in adults: diagnosis
• NHS, Breathing exercises for stress
• NHS, Find NHS talking therapies for anxiety and depression
• NHS, Where to get urgent help for mental health
• BACP, Using our therapist directory
• NHS England, NHS Talking Therapies manual v7.1, for the GAD-7 as a routine measure