The Lilac Minds anxiety self-assessment is a free, structured screening tool designed to help you put words to symptoms that often hide in plain sight. It takes three to five minutes and consists of ten questions covering the four dimensions where anxiety usually shows up first — racing or intrusive thoughts, physical signs such as palpitations or restless sleep, avoidance behaviours, and the day-to-day impact on work, study, or relationships. The questions are written in plain English and refer to how you have felt over the past two weeks, the standard reference window for clinical screening.
Once you complete the assessment, your responses are translated into a score that places you in one of four severity bands — minimal, mild to moderate, moderate to severe, or severe. Each band comes with a specific set of recommendations rather than generic wellness advice. A minimal-range result might suggest practical lifestyle adjustments and a mindfulness practice. A mild-to-moderate score points toward structured self-help resources and the question of whether professional support might accelerate things. Moderate-to-severe and severe ranges include a clear recommendation to consult a psychologist, with notes on what a first consultation typically involves.
It is important to understand what this tool is and what it is not. It is a screening instrument, not a diagnostic one. Psychologist Prarthana Thaker and the Lilac Minds team have built it as an accessible first step — the equivalent of a structured self-check before deciding whether to book a proper consultation. A diagnosis of generalised anxiety disorder, panic disorder, social anxiety, or any other clinical condition requires a full evaluation with a qualified mental-health professional. The assessment cannot account for medical conditions that mimic anxiety symptoms, the role of medication, or context only a clinician can gather.
For most people, the value of the assessment is clarity. Many adults arrive at therapy unsure whether what they are experiencing is "normal stress" or something that warrants help. A structured score reduces that ambiguity and gives you a starting point for what to do next.