Three tools you can use right now. The PHQ-9 and GAD-7 questionnaires are official, in the public domain, and used in clinical practice worldwide. Everything runs in your browser: answers are not sent anywhere and are not stored.
Important. These are screening tools, not a diagnosis. They indicate the likely severity of symptoms over the past two weeks and help you decide whether to seek support. Only a qualified professional can make a diagnosis after a proper conversation.
Choose a tool
Over the last 2 weeks, how often have you been bothered by any of the following problems?
01Little interest or pleasure in doing things
02Feeling down, depressed, or hopeless
03Trouble falling or staying asleep, or sleeping too much
04Feeling tired or having little energy
05Poor appetite or overeating
06Feeling bad about yourself — or that you are a failure or have let yourself or your family down
07Trouble concentrating on things, such as reading the newspaper or watching television
08Moving or speaking so slowly that other people could have noticed; or the opposite — being so fidgety or restless that you have been moving around a lot more than usual
09Thoughts that you would be better off dead or of hurting yourself in some way
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What to do next
If the result concerns you, it can be discussed in a consultation. The first session is about understanding your situation — no pressure.
Find support near you. Whatever your score, free psychological help is available almost everywhere: mental health centres, hospital services, non-profit organisations, and university counselling services for students. Searching for "free mental health support" plus your city usually brings up current contacts.
Over the last 2 weeks, how often have you been bothered by any of the following problems?
01Feeling nervous, anxious, or on edge
02Not being able to stop or control worrying
03Worrying too much about different things
04Trouble relaxing
05Being so restless that it is hard to sit still
06Becoming easily annoyed or irritable
07Feeling afraid as if something awful might happen
0 of 21
What to do next
If the result concerns you, it can be discussed in a consultation. The first session is about understanding your situation — no pressure.
Find support near you. Whatever your score, free psychological help is available almost everywhere: mental health centres, hospital services, non-profit organisations, and university counselling services for students. Searching for "free mental health support" plus your city usually brings up current contacts.
A technique with equal phases: inhale, hold, exhale, hold — four seconds each. Used to reduce physiological arousal during anxiety and tension.
Cycle 0 / 4
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Done. Notice how your state has changed.
Safety notes. Stop the exercise if you feel dizzy, uncomfortable or unwell. Do not perform it if you have respiratory or cardiovascular conditions without consulting a doctor first.
Source of the questionnairesThe PHQ-9 and GAD-7 were developed by Dr Robert L. Spitzer, Dr Janet B.W. Williams, Dr Kurt Kroenke and colleagues, with an educational grant from Pfizer Inc. They are in the public domain: no permission is required to reproduce, translate or distribute them. Official source — phqscreeners.com.
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