These self-assessments are designed to help you reflect on symptoms like low mood, excessive worry, and chronic stress. Or, as I refer to it a psychological MOT.
Each tool includes easy-to-follow questions, clear scoring guidance, and interpretation tips to help you understand your results.
Whether you’re seeking clarity, considering counselling, or simply checking in with yourself, these resources offer a confidential and supportive starting point. While not diagnostic, they can highlight areas where professional support may be helpful.
Use them to track your mental health over time or share with others who may benefit. Counselling Central is committed to making mental health care accessible, compassionate, and empowering.
Start your journey toward greater wellbeing today with these trusted, research-based tools. Your mental health matters—and taking the first step is easier than you think.
🧠 PHQ-9: Depression Screening Tool
The PHQ-9 is a widely used self-assessment tool designed to help individuals reflect on symptoms of depression. It asks about common emotional and physical experiences over the past two weeks and provides insight into how these may be affecting your daily life. This tool is not a diagnosis, but it can be a helpful first step in understanding your mental health.
How to Interpret the Results: Each item is scored from 0 to 3, with a total score ranging from 0 to 27. The higher your score, the more severe your symptoms may be.
- 0–4: Minimal depression
- 5–9: Mild depression
- 10–14: Moderate depression
- 15–19: Moderately severe depression
- 20–27: Severe depression
- If your score is 10 or above, or if you answered positively to question 9 (thoughts of self-harm), it’s important to speak with your doctor and a mental health professional.
| Question | Not at all (0) | Several days (1) | More than half the days (2) | Nearly every day (3) |
|---|---|---|---|---|
| Little interest or pleasure in doing things | ☐ | ☐ | ☐ | ☐ |
| Feeling down, depressed, or hopeless | ☐ | ☐ | ☐ | ☐ |
| Trouble falling or staying asleep, or sleeping too much | ☐ | ☐ | ☐ | ☐ |
| Feeling tired or having little energy | ☐ | ☐ | ☐ | ☐ |
| Poor appetite or overeating | ☐ | ☐ | ☐ | ☐ |
| Feeling bad about yourself—or that you are a failure | ☐ | ☐ | ☐ | ☐ |
| Trouble concentrating on things | ☐ | ☐ | ☐ | ☐ |
| Moving or speaking slowly—or being fidgety/restless | ☐ | ☐ | ☐ | ☐ |
| Thoughts that you would be better off dead or hurting yourself | ☐ | ☐ | ☐ | ☐ |
🛡️ Disclaimer
This PHQ-9 tool is for informational purposes only and does not replace professional diagnosis. If you’re concerned about your mental health, please consult a qualified professional.
😟 GAD-7: Anxiety Screening Tool
The GAD-7 is a brief screening tool used to assess symptoms of generalized anxiety disorder. It focuses on how often you’ve experienced feelings of worry, nervousness, or physical tension over the past two weeks. Completing this questionnaire can help you better understand your anxiety levels and whether further support might be beneficial.
How to Interpret the Results: Each question is scored from 0 to 3, with a total score ranging from 0 to 21.
- 0–4: Minimal anxiety
- 5–9: Mild anxiety
- 10–14: Moderate anxiety
- 15–21: Severe anxiety Scores of 10 or higher suggest that anxiety may be interfering with your daily life. Consider reaching out to a mental health professional or doctor for further evaluation and support.
| Question | Not at all (0) | Several days (1) | More than half the days (2) | Nearly every day (3) |
|---|---|---|---|---|
| Feeling nervous, anxious, or on edge | ☐ | ☐ | ☐ | ☐ |
| Not being able to stop or control worrying | ☐ | ☐ | ☐ | ☐ |
| Worrying too much about different things | ☐ | ☐ | ☐ | ☐ |
| Trouble relaxing | ☐ | ☐ | ☐ | ☐ |
| Being so restless that it is hard to sit still | ☐ | ☐ | ☐ | ☐ |
| Becoming easily annoyed or irritable | ☐ | ☐ | ☐ | ☐ |
| Feeling afraid as if something awful might happen | ☐ | ☐ | ☐ | ☐ |
🛡️ Disclaimer
This GAD-7 tool is for informational purposes only and does not replace professional diagnosis. If you’re concerned about your mental health, please consult a qualified professional.
🔥 Stress Test: Self-Assessment
This Stress Self-Assessment is designed to help you reflect on how stress may be affecting your emotional and physical wellbeing. It includes common signs of stress such as irritability, sleep issues, and difficulty concentrating. While not a diagnostic tool, it can help you identify patterns and consider whether lifestyle changes or professional support might be helpful.
How to Interpret the Results: Each item is scored from 0 to 3, with a total score ranging from 0 to 30.
- 0–10: Low stress — manageable levels
- 11–20: Moderate stress — may benefit from stress-reduction techniques
- 21–30: High stress — consider speaking with a counsellor or exploring support options
- If your score is in the moderate or high range, it may be helpful to explore relaxation strategies, time management tools, or speak to a mental health professional.
| Question | Never (0) | Sometimes (1) | Often (2) | Always (3) |
|---|---|---|---|---|
| I feel overwhelmed by daily tasks | ☐ | ☐ | ☐ | ☐ |
| I have trouble sleeping due to stress | ☐ | ☐ | ☐ | ☐ |
| I feel irritable or short-tempered | ☐ | ☐ | ☐ | ☐ |
| I experience headaches or muscle tension | ☐ | ☐ | ☐ | ☐ |
| I find it hard to concentrate | ☐ | ☐ | ☐ | ☐ |
| I feel emotionally drained | ☐ | ☐ | ☐ | ☐ |
| I avoid social situations | ☐ | ☐ | ☐ | ☐ |
| I feel anxious about the future | ☐ | ☐ | ☐ | ☐ |
| I struggle to relax | ☐ | ☐ | ☐ | ☐ |
| I feel like I’m constantly under pressure | ☐ | ☐ | ☐ | ☐ |
🛡️ Disclaimer
This Stress Test tool is for informational purposes only and does not replace professional diagnosis. If you’re concerned about your mental health, please consult a qualified professional.
📜 Copyright Disclaimer for Mental Health Screening Tools
The PHQ-9 and GAD-7 questionnaires are copyrighted by Pfizer Inc. and were developed by Drs. Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke, and colleagues. They are made freely available for use in clinical practice, education, and research. No permission is required for non-commercial use, but proper attribution is encouraged.
The Stress Test provided here is a custom, non-clinical tool created for educational and self-reflective use. It is not based on a copyrighted instrument and may be freely shared or adapted with attribution to Counselling Central.
Further Reading – (Amazon)
15 Rules To Strengthen Mind And Body
52 Weeks of Wellbeing: A No Nonsense Guide to a Fulfilling Work Life
The Seven Habits of Highly Effective People
Don’t Believe Everything You Think: Why Your Thinking Is the Beginning & End of Suffering
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Steven Lucas MBACP PNCPS (Accred) is a professional counselling psychotherapist working in Northamptonshire. Read Full Bio.
On a Personal Note:
This blog is more than words—it’s my way of creating a life of meaning, purpose, and support for the people I love most: my family.
After years of navigating life’s emotional highs and lows, I realised that what people crave isn’t just information—they want belonging, encouragement, and heart. That’s what I set out to share here.
Every post is crafted with intention: to inspire, to uplift, and to offer real hope. Whether you’re struggling with mental wellbeing, searching for personal growth, or simply looking to feel less alone in a busy world, you’re in the right place.
What drives me? The Lord and my family, and the belief that with empathy and authentic connection, we can build a better world—one reader at a time. Thanks for being here. You’re not just a visitor—you’re part of this journey.
Don’t Forget to Share your Thoughts in the Comments Section Below!
Healing isn’t linear, and emotional wellbeing isn’t a destination—it’s a relationship we build with ourselves over time. I’ve shared a piece of my journey here, but I know every path looks different. What’s helped you feel more grounded or whole lately? Whether it’s a small ritual, a big breakthrough, or even a question you’re still sitting with—I’d love to hear it. Your story might be exactly what someone else needs to read today.
Other Posts
If you found this page useful, you might also enjoy reading these posts:
Emotional Wellbeing: A Biblical Perspective
How To Start Addressing Relationship Difficulties
Being Positive In Difficult Times
How Can I Get A Better Night’s Sleep?
How Can I Improve My Self Esteem?
Being Assertive And Managing Boundaries
Coping With Symptoms Of Stress, Anxiety And Low Mood
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Disclaimer:
I am not a doctor so this guide should not be considered a replacement for seeking medical advice. It is also not a substitute for obtaining therapy as other factors, such as trauma, need to be considered.
There are pay per click ads on this site for which I may receive a small commission. As an Amazon Associate, I earn from qualifying purchases. This helps to pay for the running of the site. I do not endorse any of the products advertised.
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