Have you ever felt a wave of tension without quite knowing why? Or wondered if the constant buzz of worry in your mind is normal? There’s a thoughtful tool, known as the State-Trait Anxiety Inventory, developed by psychologist Charles Spielberger and his colleagues, that can act as a simple check-in for these feelings. It’s not about getting a diagnosis; it’s about pausing to listen to what your emotions are telling you. This short questionnaire separates your “right now” feelings from your more general disposition, offering a clearer picture of your inner world. Just taking a moment to answer these questions can be the first step toward noticing, and understanding, the currents of your own mind.

State vs. Trait: The Feeling of the Moment and the Temperament of a Lifetime

The brilliance of this self-assessment lies in its two-part structure. It distinguishes between two different kinds of anxiety:

• State Anxiety: This is your anxiety level right now, in this very moment. It’s a temporary condition that shifts with your circumstances. A high score here might reflect a stressful day, an upcoming deadline, or a difficult conversation. It’s fluid and changes like the weather.
• Trait Anxiety: This reflects your baseline anxiety level—how you usually feel. It’s a more stable aspect of your personality. Someone with higher trait anxiety might be more prone to worry in general, even when things are going well.

Understanding this difference is empowering. For instance, someone might take this test during a tough week and find their state anxiety is surprisingly high, revealing just how much tension they’ve been carrying. At the same time, their trait anxiety score might be lower, serving as a reassuring reminder that this intense period doesn’t define their core self.

The 40 Questions: Your Personal Reflection

Find a quiet moment and a piece of paper, or just keep track in your head. For each statement, choose the number that best describes how you feel. Go with your first instinct.

Instructions:
Respond to each statement with one of the following:
1 = Not at all
2 = Somewhat
3 = Moderately so
4 = Very much so

Part 1: State Anxiety (How You Feel Right Now)

Think about your immediate feelings as you read these.

1. I feel calm. (R)
2. I feel secure. (R)
3. I feel tense.
4. I feel strained.
5. I feel at ease. (R)
   (That “at ease” one? It’s a good way to check if you’re actually relaxed or just pretending you are.)
6. I feel upset.
7. I am worried about possible misfortunes.
8. I feel satisfied. (R)
9. I feel frightened.
10. I feel comfortable. (R)
11. I feel self-confident. (R)
12. I feel nervous.
13. I feel jittery.
14. I feel indecisive.
15. I am relaxed. (R)
16. I feel content. (R)
17. I am worried.
18. I feel confused.
19. I feel steady. (R)
20. I feel pleasant. (R)
    (That pleasant one can be a nice pause—it’s easy to miss when you’re actually feeling okay.)

Part 2: Trait Anxiety (How You Generally Feel)

Now, think about how you feel on a typical day.

21. I feel pleasant in most situations. (R)
22. I feel nervous and restless.
23. I feel satisfied with myself. (R)
24. I wish I could be as happy as others seem to be.
25. I feel like a failure.
26. I feel rested. (R)
27. I am calm, cool, and collected. (R)
28. I feel that difficulties are piling up so I can’t overcome them.
29. I worry too much over things that don’t matter.
30. I am happy. (R)
    (For some, seeing a high score on worrying about small things can be a revelation, a chance to see where they can let go of minor stresses.)
31. I have disturbing thoughts.
32. I lack self-confidence.
33. I feel secure. (R)
34. I make decisions easily. (R)
35. I feel inadequate.
36. I am content. (R)
37. Some unimportant thoughts run through my mind and bother me.
38. I take disappointments so keenly that I can’t stop thinking about them.
39. I am a steady person. (R)
40. I get tense or upset when I think about my concerns.

Calculating Your Score

Now, let's tally the results. You will have two separate scores.

1. Reverse the scores for (R) items. For any statement marked with (R), you need to flip the score:
   • If you answered 1, it becomes 4.
   • If you answered 2, it becomes 3.
   • If you answered 3, it becomes 2.
   • If you answered 4, it becomes 1.

   The (R) items are: 1, 2, 5, 8, 10, 11, 15, 16, 19, 20, 21, 23, 26, 27, 30, 33, 34, 36, 39.

2. Add up your points.
   • State Anxiety Score: Add the scores (using the flipped scores for the R items) for questions 1-20.
   • Trait Anxiety Score: Add the scores (using the flipped scores for the R items) for questions 21-40.

Each score will range from a minimum of 20 to a maximum of 80.

A Guide to Your Results

These ranges offer a general idea of what your score might suggest. Remember, this is a tool for self-awareness, not a verdict.

• 20-34: Low Anxiety. This suggests you are currently feeling quite calm or are generally a relaxed person.
• 35-49: Moderate Anxiety. This is a common range for most people. It indicates some level of worry or tension, which is a normal part of life.
• 50-64: High Anxiety. You might be feeling a significant amount of anxiety, either in the moment or as a general tendency.
• 65-80: Very High Anxiety. This score points to intense feelings of worry. If your score falls here, it might be beneficial to consider talking with a friend, family member, or a mental health professional.

A high score is not a reason to panic. It’s information. It could simply reflect a challenging phase you're going through. The most valuable insight comes from seeing the two scores together. A high state score with a moderate trait score can highlight temporary stressors, while a consistently high trait score might suggest that developing coping strategies could be helpful.

Spielberger’s work reminds us that understanding our anxiety is the first step toward managing it. This brief questionnaire is an invitation to do just that—to check in with yourself, honor what you find, and perhaps, take a small step toward finding a bit more calm in your day.

References

• Spielberger, C. D., Gorsuch, R. L., Lushene, R., Vagg, P. R., & Jacobs, G. A. (1983). Manual for the State-Trait Anxiety Inventory (Form Y). Consulting Psychologists Press.
  This is the official manual for the test discussed in the article. It provides the full scales, scoring instructions, and normative data that help establish the score ranges (e.g., low, moderate, high anxiety). It is the primary source for the assessment's design and interpretation.
• Spielberger, C. D. (1966). Theory and research on anxiety. In C. D. Spielberger (Ed.), Anxiety and behavior (pp. 3-20). Academic Press.
  This foundational chapter by the test's creator explains the theoretical distinction between state anxiety (a temporary emotional condition) and trait anxiety (a more stable personality characteristic). This work provides the conceptual backbone for why the test is divided into two separate parts, a central theme of the article.
• Julian, L. J. (2011). Measures of anxiety: State-Trait Anxiety Inventory (STAI), Beck Anxiety Inventory (BAI), and Hospital Anxiety and Depression Scale-Anxiety (HADS-A). Arthritis Care & Research, 63(S11), S467–S472.
  This review article discusses and compares several major anxiety scales, including the STAI. It affirms the STAI's widespread use and reliability in measuring both state and trait anxiety, confirming its value as a tool for self-assessment and clinical use. It highlights the test's validity, supporting the article's presentation of the STAI as a credible method for checking in on one's anxiety.