Wellbeing self-checks: a gentle look at how you are doing
Pick the line closest to how you’ve been lately, and we’ll point you to the right check-in.
Choose a self-check by how you feel
- If work has left you running on emptyBurnout self-check2 min · 13 questions
- If you often find yourself putting yourself downSelf-esteem test2 min · 10 questions
- If small things wear you out quicklySensitivity (HSP) test3 min · 18 questions
- If your mood has been low for more than two weeksDepression self-check (PHQ-9)2 min · 9 questions
- If the worrying won’t stopAnxiety self-check (GAD-7)2 min · 7 questions
You don’t have to carry this alone
If you ever have thoughts of hurting yourself, or things feel like too much, you can reach out at any time.
- US & Canada: 988 Suicide & Crisis Lifeline 988 Call or text, 24/7
- UK & Ireland: Samaritans 116 123 Free, 24/7
Other countries: find a helpline at findahelpline.com
If you are in immediate danger, contact your local emergency services.
Reading your results and deciding what’s next
- A score reflects the last few weeks
- The PHQ-9 and GAD-7 ask about the past two weeks, and the burnout check about the last few weeks. A crunch at work or a recent upheaval can push a score up. Which way the number moves when you retake it a few weeks later tells you more than any single result.
- Burnout and depression can overlap
- If the exhaustion from work has spilled into the rest of your life and things you used to enjoy feel flat, take the PHQ-9 alongside the burnout check. Side by side, the two results help you judge whether this is tiredness that rest can fix or a sign worth raising with a professional.
- When to talk to a professional
- Reach out to a professional if your PHQ-9 or GAD-7 score is 10 or more, if sleep, eating or getting to work have been knocked off balance, or if a hard stretch has lasted beyond two weeks. If you have thoughts of death or of hurting yourself, do not wait for a score: contact one of the lines above now.
- Your answers stay in this browser
- The PHQ-9 and GAD-7 never send your answers to a server, and their results are kept only in the browser you are using. Neither offers a share link, and their result pages are not sent to Google Analytics. On a shared device, clear them from My Results once you have read them.
Common questions
Which wellbeing self-check should I start with?
Start with the one closest to what weighs on you most right now. Work exhaustion points to the burnout check, a low mood to the PHQ-9 and constant worry to the GAD-7. If you are unsure, pick the line in the list above that you nod along to most.
Is it fine to take several check-ins in one go?
It is, but read each result before moving on to the next. Answering one after another while tired makes it easy to rush the later questions, which blurs the scores. Check-ins that overlap, such as the burnout check and the PHQ-9, are worth doing on the same day so you can compare them later.
Where can I get support?
A family doctor is often the easiest first step, and many schools and workplaces offer free, confidential counselling. They can talk through what you are going through and refer you on if needed. If you are not sure where to turn, the helplines listed on this page can talk it through with you.
How often should I check in again?
Every two to four weeks is about right. The PHQ-9 and GAD-7 ask about the past two weeks, so checking more often means measuring the same stretch twice. If you change something, such as taking time off or starting counselling, a check before and after makes the difference easier to see.