Check yourself

Score your anxiety out of 10

Sometimes it can help you to know how anxious you really are. A quick test is to assess your anxiety level out of 10. If you are a 9 or 10 out of 10 it is pretty high, if it is 5 you are anxious but not over the top, and 3 or lower is approaching calm.

Test yourself throughout the day. Sometimes it is a pleasant surprise to know you are low and if you are high you can try a tool from the toolkit.

Seek support

The number one way to help yourself when you have anxiety is to get connected with others who you feel comfortable and safe with. You could join a group, participate in a sport, volunteer or seek counselling.

Get regular check ups

Having a good relationship with your doctor means you feel comfortable to approach them when you are going through a difficult time. 


There are many internet programs to help with anxiety such as MoodGYM -


If menopause is severely affecting your life it is important to seek treatment for your symptoms as they will make your anxiety worse. There are many treatments available – see  for more information.


Created on 29/08/2013 | Updated on 10/12/2015
References for this page

Not sure? Use our quick self assessment tool to check.

About Jean Hailes

Jean Hailes is Australia’s leading and most trusted women’s health organisation. We believe in physical and emotional health and wellbeing in all its dimensions for all women in Australia throughout their lives.

We offer a range of free resources and easy to understand information on women’s health and wellbeing. Appointments at our specialist women’s health clinics can be made in person (East Melbourne and Clayton, VIC) or across Australia via our Telehealth consultation service.

Stay in touch

Keep up to date about your health and sign up to our monthly emails.

Follow us