Anxiety Self-Test
What is the Simple 10-Question Anxiety Self-Test (K10)?
The 10-Question Self-Test (K10) is a brief questionnaire used to measure the level of psychological distress you may be experiencing. It asks about common symptoms of anxiety and depression, focusing on how often you have been bothered by these issues over the last four weeks.
- Goal: To measure the severity of non-specific psychological distress and determine if your symptoms indicate a need for further support.
- Format: You answer each question by choosing a frequency: “None of the time,” “A little of the time,” “Some of the time,” “Most of the time,” or “All of the time.”
How Do I Use the Test Results?
The total score from the 10 questions typically falls into a range that suggests your current level of distress. This range helps you understand the severity of your symptoms:
| Score Range | Interpretation | Suggested Next Step |
| Low Distress | Your symptoms are minimal. | Continue to monitor your well-being. |
| Mild Distress | You are experiencing some symptoms. | Self-help strategies and lifestyle changes may be helpful. |
| Moderate Distress | Your symptoms are noticeable and persistent. | Seek advice from a GP or counselor. |
| High/Very High Distress | Your distress is significant and may be affecting your daily life. | Seek immediate professional assessment and support. |
Is a Self-Test an Official Diagnosis?
No, a self-test is not a diagnostic tool.
This simple 10-question test is a screening tool intended only to help you check in on your mental health and gain insight into your current distress levels. Only a qualified healthcare professional, such as a doctor, psychiatrist, or clinical psychologist, can provide an official diagnosis of an anxiety disorder or depression after a comprehensive evaluation.
What are the Benefits of Taking a Self-Assessment?
Taking a quick, confidential self-test offers several advantages:
- Increases Awareness: It helps you quantify vague feelings, giving you a clearer picture of your mental state.
- Identifies Need for Help: It serves as a helpful checkpoint to determine if your symptoms have crossed the threshold from normal stress to a condition that warrants professional intervention.
- Facilitates Discussion: A score provides concrete information you can share with a healthcare provider, making the initial conversation about your mental health more focused and productive.
- It’s Fast and Free: It’s a convenient, low-barrier way to assess your well-being in minutes.
What Should I Do After I Get My Score?
If your score indicates mild, moderate, or severe distress, there are several constructive next steps you can take:
- Schedule a Doctor’s Appointment: Share your test results with your GP (General Practitioner) or family doctor. They can discuss your symptoms, rule out any physical causes, and recommend appropriate treatment pathways.
- Explore Self-Help Strategies: For mild to moderate distress, begin with simple, evidence-based coping mechanisms like:
- Mindfulness and deep-breathing exercises.
- Regular physical exercise.
- Improving sleep hygiene and managing caffeine/alcohol intake.
- Setting aside a dedicated “worry time” to contain anxious thoughts.
- Seek Professional Support: Your doctor may recommend talking therapies such as Cognitive Behavioural Therapy (CBT), counseling, or a referral to a mental health specialist.
- Utilize Crisis Resources: If your distress is severe, and you are having thoughts of self-harm, immediately contact emergency services or a mental health crisis hotline.
- Try Meditation for Anxiety