Understand Yourself Better
Three Simple Reflections
Sometimes it helps to pause and check in with yourself. These three short questionnaires help you understand your current mood, anxiety levels and stress — just like the first thing someone trained would ask about. Two minutes each, completely private, nothing is sent anywhere, and you get your results explained clearly.
Check in with yourself
Which one would help you understand yourself better?
You don't have to do all three right now. Pick whichever feels most relevant to what's been on your mind, and come back to the others whenever you'd like.
Understand how you're feeling right now.
Free · 2 minutes · PrivateEverything is scored on your own device. No answer and no score is ever sent to us, and nothing is saved unless you ask for it — at the end you can choose to keep a score in this browser so you can compare next time.
Where this falls
The questionnaires above were developed by mental health researchers and are widely used in clinics and research. They're freely available for anyone to use.
Understanding your score
What your score means
Your score is a snapshot — a number that shows how much of each feeling you're experiencing right now. It doesn't label you or define you. These bands help you understand where you fall and what might help. You can read this section without taking any questionnaire if you just want to understand what the scores mean.
| Score | What it might mean | What could help |
|---|---|---|
| 0–4 | You're doing okay | Your mood is in a good place right now. What matters is protecting the things that are keeping you steady. |
| 5–9 | A bit of struggle | You're noticing some low mood. This is when understanding what triggers it — and what helps — can prevent it from settling in. |
| 10–14 | Noticeably affecting you | Low mood is getting in the way. Talking to someone — a friend, family member, or a counsellor — becomes really valuable here. |
| 15–19 | Significantly affecting you | This is heavy to carry alone. Speaking to a counsellor or doctor isn't an overreaction — it's the right step. |
| 20–27 | Urgent support needed | You shouldn't have to manage this by yourself. Reach out to a counsellor, doctor or someone you trust today. |
One question asks about thoughts of harming yourself. If you answer anything other than “not at all,” please reach out to someone you trust or a counsellor. You don't have to manage that alone.
| Score | What it might mean | What could help |
|---|---|---|
| 0–4 | You're managing well | Worry isn't taking up much space. Keep doing what's working to stay calm. |
| 5–9 | Noticing some worry | Worry is showing up, but you're still in control. Now is the time to notice what sets it off and what calms you down. |
| 10–14 | Worry is getting in the way | Anxiety is affecting your sleep, focus or how you feel about things. Talking to someone, or learning some strategies, can help a lot. |
| 15–21 | Anxiety is heavy | Worry is wearing you down. Speaking to a counsellor or doctor makes real sense at this point. |
| Score | What it might mean | What could help |
|---|---|---|
| 0–4 | You have space to breathe | Pressure is manageable and you're getting recovery time. Keep protecting these recovery moments. |
| 5–8 | Running warm | You're feeling the pressure building. This is when it helps to notice what you might be dropping and what actually matters most. |
| 9–12 | Stressed and depleted | You're running on fumes. This needs to change — whether that's less load, more support, or finally taking time to recover. |
| 13–18 | At the edge | You're burning out. Pushing harder won't help. You need actual change — rest, support, talking to someone, or a different approach. |
The stress check is a PsySupport reflection rather than a validated instrument, so its bands are a guide only. The PHQ-9 and GAD-7 bands are the published ones.
Important to know
What these scores do and don't mean
It's a snapshot, not a diagnosis
These questionnaires capture how you're feeling right now — not what's causing it, and not a label that defines you. They're meant to help you understand yourself, not to put you in a box.
A low score doesn't mean you're fine
If you're struggling, it matters. You don't need to hit a high score to deserve support or to talk to someone. How you feel is reason enough.
Your score is just the beginning
Sleep, hormones, life events, medication, grief — so many things can shift your score. Understanding what's actually going on takes a real conversation with someone who knows you.
For reference
Other check-ins professionals might use
You may come across these names if you talk to a counsellor or see something online. We've listed them here so they feel less mysterious. Some are simple questionnaires like the ones above; others are longer tools that professionals use to understand the full picture. PsySupport doesn't administer all of these — just the mood and anxiety checks above.
Mood and depression
PHQ-9 — nine questions, the most widely used depression screen in general practice. Available above.
BDI-II (Beck Depression Inventory) — 21 items, more detailed, usually given by a clinician.
DASS-21 — 21 items covering depression, anxiety and stress in one questionnaire.
EPDS — used specifically around pregnancy and after childbirth.
Anxiety and panic
GAD-7 — seven questions for generalised anxiety. Available above.
Beck Anxiety Inventory — 21 items, weighted towards the physical side of anxiety.
SPIN — for social anxiety specifically.
PDSS — measures how severe and how frequent panic attacks are.
Stress, trauma and sleep
PSS (Perceived Stress Scale) — how unpredictable and overwhelming life has felt recently.
PCL-5 — a 20-item checklist for post-traumatic stress symptoms.
PSQI — a structured look at sleep quality over the last month.
MBI (Maslach Burnout Inventory) — exhaustion, cynicism and reduced effectiveness at work.
Personality, self-esteem and relationships
Rosenberg Self-Esteem Scale — ten quick statements about how you regard yourself.
Big Five / NEO — personality across five traits, often used for self-understanding rather than diagnosis.
MMPI-2 — 567 items, a formal clinical instrument administered and interpreted by a psychologist.
Dyadic Adjustment Scale — used in couples work to look at relationship satisfaction.
Cognition and substance use
MMSE and MoCA — short cognitive screens, usually used with older adults.
WAIS — a full intelligence assessment, administered one-to-one by a psychologist.
AUDIT and CAGE — brief screens for alcohol use.
After the test
Three steps, no paperwork
Take the test
Answer honestly rather than optimistically. You are the only person who will ever see the result.
Bring the score
Message on WhatsApp or fill the booking form. Mentioning your score gives us a useful starting point.
Talk it through
A 45–60 minute session over secure video, where the number becomes an actual conversation.
Related reading
Understand what the score is pointing at
Prefer something less structured? The emotional self-check on the home page asks eight everyday questions instead of clinical ones.
A score is a starting point, not an answer
If anything you just read sounded familiar, a first conversation costs you nothing.