Stress and anxiety self-assessments
Looking for an exam stress test? Explore questionnaires about stress, anxiety, sleep, and perfectionism. Learn what each tool measures, how its scores work, and what it can and cannot tell you.
Read the explainers here, then follow a link to take a questionnaire on LuriaLab. These tools measure broader experiences, so they cannot tell you whether exams are the cause of how you feel.
Explore stress, anxiety, and sleep questionnaires
Perceived Stress Scale
A 10-question perceived stress questionnaire about the last month. Learn how PSS-10 scoring works and why it has no diagnostic cutoffs.
Read the scoring and usage explainer DASS-21Depression Anxiety Stress Scales
Understand the DASS-21 depression, anxiety, and stress scores, the doubling rule, severity ranges, and limits during exam season.
Read the scoring and usage explainer GAD-7Generalized Anxiety Disorder scale
Understand the GAD-7 anxiety questionnaire, its 0–21 score range, result bands, and limits during exam season.
Read the scoring and usage explainer FMPSFrost Multidimensional Perfectionism Scale
A longer look at high standards, concern over mistakes, and the pressure those create.
Read the scoring and usage explainer BAIBeck Anxiety Inventory
Twenty-one items on how strongly anxiety has shown up in the body and mind this week.
Read the scoring and usage explainer ISIInsomnia Severity Index
Explore the seven-item Insomnia Severity Index, its scoring, and what sleep difficulties may mean during exam season.
Read the scoring and usage explainer K10Kessler Psychological Distress Scale
Ten items on psychological distress over the last four weeks. A wide snapshot, not a label.
Read the scoring and usage explainerWhich questionnaire should I read about?
Start with the concern you want to understand. Read about a tool before deciding whether to use it, and check its intended audience and limitations.
Feeling overwhelmed?
The Perceived Stress Scale (PSS-10) explores how unpredictable, uncontrollable, and overloaded life has felt over the last month.
Understand the PSS-10Worry hard to switch off?
The GAD-7 is a questionnaire about generalized anxiety symptoms. Its seven questions ask about experiences over the last two weeks.
Understand the GAD-7Sleep difficulties?
The Insomnia Severity Index (ISI) explores perceived sleep difficulties and their impact. It cannot determine why you are having trouble sleeping.
Understand the ISIHow to use a self-assessment during exam season
- Read what the questionnaire measures and who it was designed for.
- Follow its instructions and time period. Answer about your experience across that period, rather than only your most stressful exam day.
- Read the scoring explanation and limitations together. A number needs context.
- Choose a next step based on what you need, such as a practical guide or a conversation with someone who can support you.
If you would prefer practical help first, explore calming techniques for exam stress, a revision plan with time for rest, or how to ask a teacher or counselor for support.
Find support wherever you live
You do not need a test score to ask for help. Talk to someone you trust, your school or university support service, or a healthcare professional. Find A Helpline lets you look for support in your country. Check each service for its languages, opening hours, and eligibility. If someone is in immediate danger, contact local emergency services.
Sources behind these explanations
For more detail, see the PSS developer guidance, the original GAD-7 validation study, and the ISI validation study. Individual assessment pages identify the research behind each scale. Research on a questionnaire does not validate every online adaptation or its use in every population.
Stress and anxiety assessment questions
Is there an exam stress test I can take online?
You can take online questionnaires about stress and anxiety through the links in our explainers. The tools listed here measure broader experiences such as perceived stress, anxiety symptoms, or sleep difficulties. They do not isolate exam stress, identify its cause, or predict your exam results. The questionnaires are hosted on LuriaLab.
What is the difference between a stress test and an anxiety test?
A perceived stress questionnaire such as the PSS-10 asks how overwhelming or difficult to control life has felt. An anxiety questionnaire such as the GAD-7 asks about symptoms including worry and difficulty relaxing. These experiences can overlap, but the questionnaires measure different things and their scores are not interchangeable.
Can an online anxiety test diagnose me?
An online score cannot establish a diagnosis. A questionnaire records your answers to a defined set of questions. A qualified professional can consider those answers alongside your history, circumstances, and how you are managing day to day. A low score does not mean you should ignore difficulties or delay asking for support.
How do I understand my stress test score?
Read the scoring explainer for the exact questionnaire and version you completed. Different tools use different ranges and time periods. Some provide symptom severity bands; others do not have established cutoffs. The PSS-10, for example, has no diagnostic score cutoffs. Consider what is affecting your daily life as well as the number.
Are these self-assessments suitable for teenagers?
Suitability depends on the specific questionnaire, version, language, and age group it was studied in. A scale studied in adults is not automatically suitable for every teenager. Read the audience and limitations guidance and ask a school counselor or healthcare professional if you are unsure which tool is appropriate.
Do I need to take every questionnaire?
No. Start by reading about the concern that matters most to you. You can also go straight to a practical guide or talk to someone without completing any assessment. Taking more tests is not a requirement for getting help.
Where are my assessment answers submitted?
These pages explain the questionnaires and do not collect your assessment answers. If you follow a test link, you leave ExamStressCheck and use LuriaLab. Check the destination page and its privacy information before entering personal information or answers.