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Self-Check

Where are you right now?

Five short checks and one no-score list. None is a diagnosis, and none replaces a conversation with a clinician. The scored checks ask for your name and email before showing your result, so a clinician can follow up if it would help.

Runs in your browser Result needs your email Free-to-use instruments

Pick a check

Start wherever feels easiest.

If you are not sure, start with the wellbeing check — it is the only one that asks what has been going well.

5 questions

Wellbeing

Five questions about what has been going well. The gentlest place to start.

~1 minute

Start this check
7 questions

Anxiety

Seven questions about worry, restlessness and the low hum of dread.

~2 minutes

Start this check
8 questions

Low mood

Eight questions about interest, energy, sleep and how you speak to yourself.

~2 minutes

Start this check
4 questions

Stress

Four questions about control, confidence and how the last month has felt.

~1 minute

Start this check

Layer one · no score, no diagnosis

What brings you here?

These are things people often say in a first session. Tick the ones that sound like you. Ticking none is a perfectly valid result.

Layer two · optional 30-second check

Quick check (PHQ-4)

Four questions combining a brief anxiety and mood screen. A fast way to see whether a fuller check is worth your time.

Over the last two weeks, how often have you been bothered by the following?

  1. 1Feeling nervous, anxious, or on edge
  2. 2Not being able to stop or control worrying
  3. 3Little interest or pleasure in doing things
  4. 4Feeling down, depressed, or hopeless

0 of 4 answered

PHQ-4 (PHQ-2 + GAD-2) by Drs. Kroenke, Spitzer, Williams and Löwe. Free to use without permission.

Screening tools give structure to how you are feeling; they do not diagnose. If you are currently taking prescribed medication, do not change it based on any result here — speak to the doctor who prescribed it.

This website is not monitored in real time and is not an emergency service. If you need someone now, see Crisis Support or call 112.

Something for right now

Not in the mood for questions?

The Breathing Room has a guided pacer and three grounding exercises you can use in ninety seconds. No questions at all.

Open the Breathing Room