The score is simple on purpose

The Anxiety Tendencies Check is not a clinical test. It’s a pattern snapshot. You move six sliders from 1 to 10, where 1 means “rarely / mild” and 10 means “often / intense”. The calculator then combines the sliders into a single number from 0–100.

Important: A higher score means you’re reporting more anxiety‑like signals recently. It does not diagnose an anxiety disorder. Use it the way you’d use a “stress thermometer”: to notice direction and choose a small next step.

Anxiety tends to spread across systems. If you only measure one thing (like worry), you miss other “channels” where anxiety shows up. The six sliders here capture a balanced mix of cognition (worry, rumination), physiology (tension), behavior (avoidance), and maintenance loops (sleep disruption, reassurance seeking). That mix makes the score more useful for real life.

• Worry frequency: 22%
• Rumination / overthinking: 18%
• Physical tension: 18%
• Sleep disruption: 16%
• Avoidance / procrastination: 14%
• Reassurance seeking: 12%

• Worry + rumination are the “engine” of many anxiety spirals, so they’re weighted slightly higher.
• Tension + sleep reflect body load and recovery, and often predict how tough the next day feels.
• Avoidance + reassurance can keep anxiety going (short‑term relief, long‑term growth), but they vary by context.

Exactly how the 0–100 score is calculated

Each slider is between 1 and 10. First, we compute a weighted average that stays on the 1–10 scale. Then we convert that to a 0–100 scale so it’s easier to compare over time.

WeightedAvg = (Worry×0.22) + (Rumination×0.18) + (Tension×0.18) + (Sleep×0.16) + (Avoidance×0.14) + (Reassurance×0.12).

Because the minimum possible weighted average is 1 and the maximum is 10, we scale it like this:

Score = ((WeightedAvg − 1) ÷ 9) × 100, then rounded to the nearest whole number.

• 0–24 (Minimal): few anxiety signals recently.
• 25–49 (Mild): some anxiety patterns, usually situation‑dependent.
• 50–74 (Moderate): noticeable patterns across multiple areas (mind/body/behavior).
• 75–100 (High): strong signals; worth simplifying life load and seeking support if persistent.

Use the score like a dashboard: the most actionable part is your highest slider. It tells you where anxiety is “leaking” into your week right now.

What different patterns can look like

Two people can have the same score with very different patterns. That’s why this page focuses on “next steps” tied to your sliders. Below are three realistic examples so you can see how the calculator behaves.

Worry 3, Rumination 3, Tension 3, Sleep 2, Avoidance 2, Reassurance 2. The weighted average lands around the low‑3s, producing a score in the low‑20s. That doesn’t mean “no anxiety” — it means the signals are light most days. The best move here is maintenance: keep sleep steady and handle spikes with a quick reset (walk, breath, short plan).

Worry 7, Rumination 8, Tension 4, Sleep 5, Avoidance 4, Reassurance 6. Here the cognitive loop (worry + rumination) drives most of the score, often landing in the 55–70 range. A good next step is not “think less” — it’s to change the loop: limit rumination time (10‑minute worry window), write a single next action, and reduce reassurance checking (one check, then done).

Worry 6, Rumination 5, Tension 8, Sleep 8, Avoidance 8, Reassurance 4. This pattern typically yields a high score (often 75+). The signal here is recovery + avoidance: the body is carrying a lot, sleep is disrupted, and avoidance is protecting you short‑term while shrinking your world long‑term. The most effective move is to stabilize sleep and take tiny exposures (a 2‑minute start on the avoided task), while reducing demands elsewhere.

Virality trick (that’s actually helpful): after you calculate, screenshot your slider pattern and share it with a friend like “Which slider is your highest?” People compare patterns more than numbers — that’s where the insights are.

A simple weekly routine that works

The most common mistake with self‑assessments is treating them like a test you either “pass” or “fail.” This tool works best when you use it the same way you’d use a step counter: to notice patterns, not to judge yourself.

“Last 7 days” is a sweet spot because it smooths out weird days while still being sensitive to change. If you use “Today,” you’re capturing mood swings; if you use “Last 30 days,” you’re capturing the season of your life. None are wrong — consistency is the win.

Your score is a summary. Your highest slider is your target. Improving the highest slider by 1 point often drops the overall score meaningfully because it reduces the “dominant channel” where anxiety is expressed.

• High worry: write a “next action” for the top worry; defer the rest to a 10‑minute worry window.
• High rumination: limit replay time; write one lesson + one kinder alternative story.
• High tension: unclench the body (jaw/shoulders), do a short walk, breathe longer exhales.
• High sleep disruption: keep a bedtime window, reduce caffeine late, dim screens earlier.
• High avoidance: do a 2‑minute start; stop after 2 minutes if needed — starting is the exposure.
• High reassurance: make one check, then wait 10 minutes; slowly lengthen the wait over time.

Use the “Save” button to store snapshots on this device. Over time, you’ll see whether your anxiety signals are trending up or down. If the trend is steadily up for weeks and it’s affecting work, relationships, or sleep, that’s a good moment to seek extra support.

Frequently Asked Questions

• Is this an anxiety diagnosis?

  No. It’s a self‑reflection score based on your own ratings. It can help you notice patterns, but it can’t diagnose a condition. If you’re worried about your mental health, a licensed professional can help.

• What does a “high” score mean?

  It means you’re reporting that several common anxiety signals are showing up often or intensely. The most useful next step is to look at your highest slider and pick one small stabilizer action. If your high score persists for weeks and disrupts daily life, it may be worth seeking support.

• Why include reassurance seeking?

  Reassurance can calm you quickly, but frequent checking can also keep anxiety going by training your brain to doubt. Measuring it helps you spot that loop (and gently reduce it over time).

• How often should I take this check?

  Weekly is ideal. Many people choose the same day each week and use “Last 7 days.” If you’re making changes, you might re‑check after 3–7 days to see whether the trend is moving.

• What should I do if I feel unsafe or in crisis?

  If you feel unsafe, hopeless, or at risk of harming yourself, contact local emergency services right away or reach out to a trusted person and professional support. You deserve help and you don’t have to do it alone.