In short
The State-Trait Anxiety Inventory measures two kinds of anxiety with 40 items: how anxious you feel right now (state) and how prone you are to anxiety in general (trait). Each scale scores from 20 to 80. It is copyrighted by Mind Garden and used by clinicians and researchers; free alternatives can be taken on this site.
Key takeaways
- State anxiety changes with the situation; trait anxiety changes slowly.
- Each 20-item scale scores from 20 to 80, with some items reverse-scored.
- A cut-off of 39–40 has been suggested for clinically significant state anxiety.
- The trait scale overlaps strongly with depression, according to a 2020 meta-analysis.
- It cannot be reproduced for free: the official version comes through a clinician or Mind Garden.
Licensed questionnaire
How to take the STAI
The State-Trait Anxiety Inventory is copyrighted and published by Mind Garden, so its questions cannot be reproduced here. It is given by psychologists, doctors and researchers. For a free, validated check of how anxious you have been lately, take the GAD-7.
- Questions
- 40
- Time
- About 10 min
- Scales
- State + trait
- Score
- 20–80 each
What the STAI measures
The State-Trait Anxiety Inventory was developed by Charles D. Spielberger and colleagues. The first version appeared in 1970; the revised Form Y of 1983 is the one used today. It is among the most widely researched anxiety measures in the world and has been translated into many languages.
State anxiety
How you feel at this moment: tense, calm, worried, at ease. It rises and falls with what is happening.
Trait anxiety
How you generally feel: your usual tendency to experience anxiety, which changes much more slowly.
This split is the STAI's central idea. Two people can both feel very anxious before a job interview (high state anxiety), while only one of them tends to feel anxious most days (high trait anxiety).
How the STAI is scored
Each of the 40 items is rated on a 4-point scale, and the calm-worded items are reverse-scored. Each 20-item scale gives a score from 20 to 80: the higher, the more anxiety.
| State anxiety | Trait anxiety | |
|---|---|---|
| Asks about | Right now | Generally |
| Score range | 20–80 | 20–80 |
| Suggested cut-off | 39–40 for clinically significant symptoms; 54–55 has been suggested for older adults | Compared with published norms by age and group |
No severity labels
The STAI has no official "mild" or "severe" bands. Scores are read against normative data for adults, students, patients and other groups.
How accurate is the STAI?
The trait scale overlaps strongly with depression: in that meta-analysis, people with depression scored even higher than people with anxiety disorders, and the authors proposed reading it as a measure of general negative feeling rather than anxiety alone.
STAI compared
| STAI | GAD-7 | BAI | |
|---|---|---|---|
| Measures | Anxiety now and in general | Worry and tension | Physical symptoms and fear |
| Questions | 40 | 7 | 21 |
| Free to use | No, licensed by Mind Garden | Yes | No, licensed by Pearson |
What to do with a STAI score
- Talk it through with the professional who gave it to you; scores are read against norms for your age and group
- A high trait score is not fixed. CBT and other therapies can lower how prone you are to anxiety over time
- A high state score before an event is normal; breathing and grounding techniques help in the moment
- If you ever feel unsafe, find a helpline near you
Scientific 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). Palo Alto, CA: Consulting Psychologists Press.
- 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. doi:10.1002/acr.20561
- Knowles, K. A., & Olatunji, B. O. (2020). Specificity of trait anxiety in anxiety and depression: meta-analysis of the State-Trait Anxiety Inventory. Clinical Psychology Review, 82, 101928. doi:10.1016/j.cpr.2020.101928
- Bieling, P. J., Antony, M. M., & Swinson, R. P. (1998). The State-Trait Anxiety Inventory, Trait version: structure and content re-examined. Behaviour Research and Therapy, 36(7–8), 777–788. doi:10.1016/S0005-7967(98)00023-0
- Marteau, T. M., & Bekker, H. (1992). The development of a six-item short-form of the state scale of the Spielberger State-Trait Anxiety Inventory (STAI). British Journal of Clinical Psychology, 31(3), 301–306. doi:10.1111/j.2044-8260.1992.tb00997.x
Frequently asked questions
Can I take the STAI for free online?
Not in its official form: the STAI is copyrighted and licensed by Mind Garden. Ask a psychologist, or take the free GAD-7 or DASS-21.
What is the difference between state and trait anxiety?
State anxiety is how anxious you feel right now and changes with the situation. Trait anxiety is your general tendency to feel anxious and changes slowly.
What is a high STAI score?
Each scale runs from 20 to 80. For state anxiety, a cut-off of 39–40 has been suggested for clinically significant symptoms, and 54–55 for older adults.
Is there a short version of the STAI?
Yes. A six-item short form of the state scale was published in 1992 and gives scores very close to the full version. It is derived from the STAI and is also copyrighted.
Anxiety University
Explore the Anxiety University
Free guides to help you understand anxiety, one topic at a time.
- Getting StartedThe basics of anxiety and how it works
- Self-Assessments & Anxiety TestsCheck in on your symptoms with free tests
- Cognitive Traps & Thought PatternsSpot the thinking habits that fuel anxiety
- Stress ReductionPractical ways to calm your body and mind
- Common Anxiety PhobiasUnderstand specific fears and how they are treated
- Inspiring StoriesReal stories and words that remind you you are not alone
