The Anxiety quiz for children and young people

Minimal anxiety

Check below to understand what your anxiety level means, how your score is interpreted, and what steps you can take to better manage moderate anxiety with awareness, guidance, and support.

How To Understand Your Level Of Anxiety:

Minimal

Your answers show that you’re doing okay right now. Keep looking after yourself by getting good sleep, spending time with friends, and doing things you enjoy. If anything starts to feel different or harder, it’s always okay to talk to someone you trust.

Mild

It looks like you’ve been feeling a bit sad, tired, or finding it harder to focus sometimes. You could try some small self-care steps like resting, talking to friends, or doing fun activities. If things don’t get better, it can really help to talk with someone you trust or a counsellor.

Moderate

Your score suggests that you might be feeling a bit more worried or down than usual. You may have noticed changes in your mood, energy, sleep, or how well you can focus. It could really help to talk to someone you trust, like a counsellor, teacher, or parent, so you can get some extra support

High/Severe

Your answers show that things might feel really hard right now. You may be finding it tough to sleep, concentrate, or enjoy things you usually like. It’s important to get some extra help soon — you can talk to your parents or carer, your school counsellor, GP, or one of our friendly MSW counsellors. You don’t have to cope with this on your own.

This quiz is not a diagnosis. If you score in the “moderate” or “high” range, consider talking to a trusted adult, teacher, school counselor or health professional.

Top 5 Tips to Manage Anxiety for Children & Young People

Step 1. Talk About How You Feel

It’s okay to feel worried sometimes. Talk to a parent, carer, teacher, or friend about what’s bothering you. Sharing your feelings helps them feel smaller and reminds you that you’re not alone.

Step 2. Breathe and Relax Your Body

Try slow, deep breaths — breathe in for three seconds, hold for one, and breathe out for three. Imagine breathing in calm and breathing out worries. Gentle stretches, shaking your hands, or tensing and relaxing muscles can also help your body feel calmer.

Step 3. Face Your Fears Bit by Bit

Start small and take one brave step at a time. You could make a list of things that worry you, starting with the easiest. Every time you face a fear, even a little one, it helps your confidence grow.

Step 4. Stay Grounded and in the Moment

When worries feel big, focus on what’s around you. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. You can also hold a calming object like a fidget toy or stone to stay focused on the present.

Step 5. Keep Healthy Habits and Routines

Good sleep, regular meals, fun activities, and time outdoors help your mind and body feel steady. Try to keep a routine, limit screen time before bed, and get support when things change — like a new class or moving house.

Other Support For Anxiety In Children/Teen

Consult a GP: They can provide advice, therapy referrals, or medication if needed. They can also refer to specialists or CAMHS.
Talk to the school: Inform the school about your child’s struggles, as they may offer counseling, a peer buddy, or a referral to CAMHS.
Contact helplines: Charities like Childline, The Mix, or Samaritans offer listening ears and advice over the phone or online.
Use charity resources/programs: Organisations like YoungMinds, and NSPCC have extensive online resources and support for parents.
Look for books and podcasts to help children and parents understand and cope with anxiety.

For immediate support, you can book a paid counselling session with a qualified counsellor or therapist from My Solution Wellbeing. Our professionals can help your child understand their feelings and learn healthy ways to cope.