Choose a short self-check. It can help you decide what support feels right.
PHQ-9
Free 3-5 minutes
PHQ-9 Depression Assessment
A widely used clinical tool to assess depression severity over the past two weeks.
For: People feeling low, empty, hopeless, or emotionally numb for several days or more.May help with: Low mood, sadness, emptiness, or hopelessness.
Depression9 questions
PHQ-2
Free 1 minute
PHQ-2 Quick Depression Screening
A brief screening tool for depression using the first two questions of the PHQ-9.
For: People feeling low, empty, hopeless, or emotionally numb for several days or more.May help with: Low mood, sadness, emptiness, or hopelessness.
Depression2 questions
BDI-II
Free 5-10 minutes
Beck Depression Inventory (BDI-II)
A widely used assessment for measuring the severity of depression symptoms.
For: People feeling low, empty, hopeless, or emotionally numb for several days or more.May help with: Low mood, sadness, emptiness, or hopelessness.
Depression21 questions
GAD-7
Free 2-3 minutes
GAD-7 Anxiety Assessment
A clinical tool to assess generalized anxiety disorder symptoms over the past two weeks.
For: People who often feel worried, tense, nervous, or on edge.May help with: Excessive worry, racing thoughts, fear that something bad may happen.
Anxiety7 questions
PSS-10
Free 3-5 minutes
Perceived Stress Scale (PSS-10)
A psychological instrument for measuring the perception of stress in your life.
For: People feeling overloaded, pressured, or unable to cope with daily demands.May help with: Feeling unable to control important things or handle responsibilities.
Stress10 questions
DASS-21
Free 5-7 minutes
DASS-21 Depression, Anxiety & Stress Scale
A comprehensive assessment measuring depression, anxiety, and stress levels simultaneously.
For: People unsure whether they are dealing with stress, anxiety, low mood, or a mix.May help with: Low mood, worry, tension, irritability, fatigue, or poor sleep.
Combined21 questions
WHO-5
Free 2 minutes
WHO-5 Well-Being Index
A short questionnaire measuring current mental well-being and quality of life.
For: People wanting to understand their current emotional wellbeing.May help with: Low motivation, reduced enjoyment, or feeling emotionally flat.
Well-being5 questions
Burnout Assessment
Free 4-6 minutes
Professional Burnout Assessment
Assess your level of work-related burnout and emotional exhaustion.
For: People feeling emotionally drained from work, caregiving, study, or responsibility.May help with: Emotional exhaustion, irritability, low motivation, or dread before tasks.
Burnout12 questions
Sleep Quality
Free 3-4 minutes
Sleep Quality Assessment
Evaluate your sleep quality and identify potential sleep-related issues.
For: People struggling with falling asleep, staying asleep, or waking tired.May help with: Difficulty falling asleep, waking often, early waking, or oversleeping.
Sleep10 questions
Relationship Health
Free 4-5 minutes
Relationship Health Assessment
Evaluate the health and satisfaction in your romantic relationship.
For: People feeling stuck, hurt, distant, or confused in a relationship.May help with: Frequent arguments, emotional distance, anxiety, jealousy, or trust concerns.
Relationship10 questions
Breakup Recovery
Free 8-10 minutes
Breakup Recovery Assessment
A comprehensive assessment to evaluate your emotional state, coping mechanisms, and recovery progress after a relationship breakup.
For: People recovering from a breakup, separation, rejection, or relationship loss.May help with: Crying, numbness, loneliness, rumination, or urge to contact the ex-partner.
Breakup Recovery40 questions
Panic Symptoms
Free 3-4 minutes
Panic Symptoms Self-Check
A quick self-check for panic-like body sensations, fear surges, and avoidance.
For: People experiencing sudden intense fear, panic waves, or body alarm symptoms.May help with: Racing heart, shortness of breath, dizziness, trembling, sweating, or chest tightness.
Panic10 questions
Social Anxiety
Free 3-5 minutes
Social Anxiety Self-Check
A self-check for fear of judgment, social avoidance, and performance anxiety.
For: People who fear judgement, embarrassment, rejection, or being watched.May help with: Fear of speaking, meeting people, eating in public, calls, interviews, or groups.
Social Anxiety10 questions
Loneliness
Free 3 minutes
Loneliness & Connection Self-Check
A short self-check for emotional loneliness, isolation, and connection needs.
For: People feeling emotionally alone even when others are around.May help with: Feeling isolated, unseen, unsupported, disconnected, or left out.
Loneliness10 questions
Self-Esteem
Free 3 minutes
Self-Esteem Self-Check
A self-reflection tool for self-worth, confidence, and inner criticism.
For: People struggling with self-worth, confidence, shame, or harsh self-criticism.May help with: Negative self-talk, fear of failure, people pleasing, or difficulty accepting praise.
Self-Esteem10 questions
Anger Regulation
Free 3-4 minutes
Anger Regulation Self-Check
A practical self-check for irritability, anger intensity, and repair after conflict.
For: People who feel anger is becoming hard to control or recover from.May help with: Frequent irritability, shouting, sarcasm, aggression, or silent withdrawal.
Anger10 questions
Grief Support
Free 4 minutes
Grief Support Self-Check
A gentle self-check for grief intensity, functioning, and support needs after loss.
For: People grieving a death, relationship loss, life change, or major emotional loss.May help with: Waves of sadness, numbness, yearning, guilt, anger, or disbelief.
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