The Anxiety Scale
Not a diagnosis, just a gentle mirror. There are no wrong answers, only useful noticing.
3 more sections in the full worksheet
Unlock to fill it in, have it auto-save across devices, and print a clean copy whenever you like.
Unlock · $5What this one's for
Anxious brains chronically under- or over-rate their own anxiety. This is a soft, non-clinical scale: notice the signs in your body and mind, place yourself on the scale, spot your triggers, and log what actually helps, so you build a personal map over time.
Questions
Is there an ADHD anxiety scale?
There's no single official 'ADHD anxiety scale'. Clinicians often use the GAD-7, a 7-question anxiety questionnaire scored from 0 to 21, alongside separate ADHD assessments. This worksheet is different: a gentle, non-clinical 1 to 10 self-check to notice your signs and triggers, not a diagnosis.
How do I rate my anxiety from 1 to 10?
Tick the signs showing up in your body and mind first (7 common ones are listed), then place yourself where 1 is calm and 10 is overwhelmed. Rating it regularly matters more than getting the number 'right', because the pattern over a few weeks is what tells you something.
Can ADHD and anxiety happen together?
Yes, they often do, and they can look alike: restlessness, racing thoughts and trouble switching off show up in both. Our ADHD and anxiety guide explains the overlap. Only a qualified professional can tell them apart, so talk to your GP if you're unsure.
What should I do if my anxiety is at a 10?
Look after your body first: slow breathing, cold water, stepping somewhere quieter. If anxiety is often this high, please speak to your GP, or in England you can refer yourself to NHS Talking Therapies. If you're in crisis or thinking about harming yourself, Samaritans are free on 116 123, any time.
Is "The Anxiety Scale" interactive?
Yes. You fill it in right in your browser on your phone, tablet or laptop, and it saves automatically. You can also print it or save it as a PDF anytime.
Do I need a printer?
No. Everything works on screen. Print only if you prefer pen on paper.
Is this a subscription?
No, it's a one-time purchase and it's yours forever. (Or unlock the whole library with Mindmallow Plus.)
Is this medical advice?
No. Mindmallow shares gentle, lived-experience self-help tools, not medical, psychological or therapeutic advice. If you're struggling, please reach out to a qualified professional.