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State vs Trait Anxiety Self-Check

type of anxiety

State vs Trait Anxiety Self-Check

This quick self-check looks at two sides of anxiety: how you feel right now (state anxiety) and how you usually react in life (trait anxiety). Answer honestly. It takes only 3 minutes. This is for self-reflection, not a diagnosis.

How I Feel Right Now

I feel tense or uneasy at this moment.

Not at all

A little

Somewhat

Very much

How I Feel Right Now

I find it hard to calm down right now.

Not at all

A little

Somewhat

Very much

How I Feel Right Now

I feel physically restless (e.g., fidgeting, trouble sitting still).

Not at all

A little

Somewhat

Very much

How I Feel Right Now

My thoughts are racing or hard to control.

Not at all

A little

Somewhat

Very much

How I Feel Right Now

I feel calm and at ease.

Not at all

A little

Somewhat

Very much

How I Usually Feel

I tend to worry more than most people.

Almost never

Sometimes

Often

Almost always

How I Usually Feel

I often expect the worst even when things might turn out fine.

Almost never

Sometimes

Often

Almost always

How I Usually Feel

I avoid situations because I fear they might be stressful.

Almost never

Sometimes

Often

Almost always

How I Usually Feel

I get nervous easily in everyday life.

Almost never

Sometimes

Often

Almost always

How I Usually Feel

I usually feel calm and steady.

Almost never

Sometimes

Often

Almost always

State total

Trait total

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Contact — NTI Follow‑up

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