I Scored Moderate on an Anxiety Test – What Should I Do?

That result is unsettling to see, especially when you weren't expecting it. Let me say plainly: a moderate score on a self-test is common, and it doesn't mean something is wrong with you – it means your mind is telling you it needs some attention right now. The important thing is that you noticed and you're asking what to do next. That is genuinely a good first step.

What moderate anxiety usually looks like

Moderate anxiety often shows up as a constant low hum of worry, trouble sleeping, a tight chest or stomach, and feeling on edge for no clear reason. It can make you second-guess yourself and feel tired by the end of the day. It is not a crisis, but it is a signal that your nervous system has been working overtime. Many people in Pakistan live with this for years without realising it can get better.

What you can do now – small, practical things

• Talk to one person you trust – a family member, a close friend, or someone from our community at depression.pk/community. Just saying "I'm feeling anxious" out loud can take the weight off.
• Try a simple grounding exercise – name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. It brings your mind back to the present moment.
• Use the free tools on our site – the overthinking and mindfulness guide at /learn/mindfulness has a short breathing exercise that takes two minutes. Do it once today.
• Consider a professional check-in – if the anxiety stays for more than a few weeks or starts to affect your daily life, talking to a therapist or counsellor (even one or two sessions) can make a big difference. You can find verified professionals at /find-help.
• Look at your daily habits – are you sleeping enough? Eating at regular times? Getting a little sunlight? These small things matter more than we give them credit for.

If you want to talk it through with someone right now, Zara from our team is here to listen – you can open the chat anytime. You are not alone in this, and you don't have to figure it all out today.