Where your DNA places you among other people, and the studies behind it.
Not tailored to your result, and not medical advice
Practice Evidence-Based Relaxation Techniques: A systematic review of 47 randomized trials found that mindfulness meditation programs produce moderate improvements in anxiety. Progressive muscle relaxation and slow diaphragmatic breathing are also widely used to engage the parasympathetic nervous system. A short daily practice of 10 to 15 minutes is a reasonable, low-risk starting point. JAMA Internal Medicine
Engage in Regular Physical Activity: An umbrella review of 97 systematic reviews (over 1,000 trials and 128,000 participants) found that physical activity has a medium-sized effect in reducing anxiety symptoms across diverse populations. Aiming for the recommended 150 or more minutes of moderate aerobic activity per week also supports sleep and overall mental health. British Journal of Sports Medicine (umbrella review)
Prioritize Sleep Quality: Experimental work shows that sleep loss heightens next-day anxiety, linked to reduced regulatory activity in the medial prefrontal cortex, and that even modest night-to-night reductions in sleep predict day-to-day increases in anxiety. Aim for 7 to 9 hours consistently, keep regular sleep and wake times, and limit caffeine after midday. Nature Human Behavior
Consider Cognitive Behavioral Therapy (CBT): CBT is a first-line psychological treatment for anxiety disorders. It works by identifying and restructuring unhelpful thought patterns and gradually reducing avoidance behaviors. A meta-analysis of 41 randomized placebo-controlled trials found a moderate benefit of CBT on anxiety symptoms, and studies report remission in roughly half of patients who complete treatment. Depression and Anxiety (meta-analysis)
Limit Caffeine and Alcohol Intake: Caffeine stimulates the sympathetic nervous system and can trigger or worsen anxiety symptoms, particularly panic attacks, in sensitive individuals. Alcohol may feel calming at first but disrupts sleep and can cause rebound anxiety as it wears off. Reducing or avoiding both is a common recommendation for people who experience chronic anxiety. Harvard Health Publishing
How much of this is genetic?
Genetics explains 35% of why people differ in this trait. The rest is environment, daily habits and chance.
Heritability estimate: Purves et al. 2020, Mol Psychiatry
Background and further reading
Generalized anxiety disorder (GAD) is characterized by persistent, excessive worry about everyday matters that is difficult to control and interferes with daily functioning. Symptoms include restlessness, fatigue, difficulty concentrating, muscle tension, and sleep disturbance. Anxiety disorders as a group are the most common mental health conditions: an estimated 31% of U.S. adults experience an anxiety disorder at some point in their lives, and 19% in the past year, with women affected at roughly 1.6 times the rate of men [1]. Globally, an estimated 301 million people were living with an anxiety disorder in 2019, making it among the most prevalent mental disorders worldwide [2].
Genetic Basis: Anxiety has moderate heritability, with twin-study estimates generally falling between about 30% and 50% [3]. The genetic architecture is highly polygenic, and anxiety shares much of its genetic basis with depression and the personality trait neuroticism: genetic correlations are roughly 0.7 to 0.8 with both, pointing to shared biological underpinnings [3]. The largest genome-wide association study of major anxiety disorders to date, covering 122,341 European-ancestry cases, identified 58 risk loci and implicated GABAergic signaling, the same neurotransmitter system targeted by several anti-anxiety medications [4]. Common genetic variants captured in that study explain roughly 10% of the variation in liability, below the twin-based estimate, indicating that rarer variants and gene-environment effects account for much of the remaining heritability [4].
Environmental Factors: Because heritability is moderate, non-genetic factors account for most of the variation in anxiety risk. Childhood adversity, including abuse, neglect, and exposure to domestic violence, is among the strongest predictors [5]. Chronic life stress, social isolation, discrimination, and traumatic events can trigger or exacerbate anxiety, particularly in genetically predisposed individuals. Socioeconomic deprivation and parenting style, especially overprotection, are also associated with elevated risk [5]. Gene-environment interplay is prominent: genetic vulnerability is more likely to manifest under sustained stress, and much exposure to stressful environments is itself partly heritable.
The published research behind your score, and the variants it draws on.
3 published scores from 2 studies
The anxiety score combines 3 polygenic scores drawn from 2 published studies.
These traits are influenced by some of the same genes and variants as this one
Insomnia: Chronic difficulty falling asleep, staying asleep, or achieving restorative sleep.
Content updated August 2026.
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