Free online test · 3 minutes
Mental health test online
Sixteen short questions about the last two weeks. You'll get an overall score, a chart of your mood, stress, sleep and daily life, and a few ideas for where to start.
This is a self-check, not a diagnosis. It isn't a clinical test and it isn't medical advice. Only a doctor or mental health professional can tell you what's really going on, so please see one for an accurate picture. If you're thinking about harming yourself, call your local emergency number now (112 in Europe, 911 in the US).
- FreeNo account, no card
- AnonymousWe never ask who you are
- PrivateNothing is sent or stored
What this check looks at
We wrote this check-in ourselves to cover four everyday areas: mood, stress, sleep and how daily life is going. It's not a clinical questionnaire like the PHQ-9 or GAD-7, which doctors use. It's a quick look back at your last two weeks, enough to tell you whether things are ticking along or whether it's time to talk to someone.
Want the questionnaires doctors use? Try the PHQ-9 depression test or the GAD-7 anxiety test.
Reading your results
- 80 to 100, doing well: most areas look steady.
- 60 to 79, mostly okay: coping, with one or two areas under some strain.
- 40 to 59, under strain: worth talking to someone and keeping an eye on it.
- 0 to 39, struggling: please see a doctor soon.
Who this check-in is for
Anyone who wants a quick, honest look at how the last couple of weeks have gone. You don't need to feel bad to take it. I use it the way I'd step on a scale: not because something's wrong, but because it's easier to spot a trend when you check now and then.
It's meant for adults. If something specific is bothering you, like constant worry or low mood, the PHQ-9 or GAD-7 will tell you more.
How accurate is it?
This check-in hasn't been tested in a clinical study the way the PHQ-9 and GAD-7 have. We wrote it to be simple and useful, not to screen for any condition. So treat your score as a rough guide, not a measurement.
It's most useful for comparing yourself with yourself. Save your score, retake it in two weeks, and see which way things are moving.
Why mood, stress, sleep and daily life?
These four tend to pull on each other. A stressful month wrecks sleep, poor sleep drags mood down, and low mood makes work and friends feel like a chore. Seeing them side by side on the chart often shows where the chain starts, and that's usually the best place to begin.
What to do with your score
Look at your lowest topic first and pick one small thing from the tips. If your overall score is under 60, or one area stays low for more than two weeks, book a chat with your doctor. Bring the printed summary. It saves you trying to remember everything on the spot.
Wellbeing check-in, PHQ-9 or GAD-7?
Start here if you just want a general picture. Take the PHQ-9 if low mood or losing interest in things stands out, and the GAD-7 if worry and tension are the main problem. Each takes two or three minutes, so doing more than one is fine.
Common questions
What is mental wellbeing?
It's how you're coping day to day: your mood, how well you handle stress, how you sleep, and whether you can get on with work and see friends. It goes up and down, and it isn't the same thing as having a mental illness.
What are the signs my mental health is slipping?
Sleeping badly, snapping at people, pulling back from friends, losing interest in things, or finding everyday tasks harder than usual. One bad week happens to everyone. A few weeks of it is worth paying attention to.
How can I look after my mental health?
Small things add up: regular sleep, getting outside, moving your body, eating properly and talking to people you trust. The NHS suggests five steps, and you can find them in the sources below.
Is this online mental health test a diagnosis?
No. It's a short self-check to help you notice how you've been doing. It can't diagnose depression, anxiety or anything else. Only a doctor or mental health professional can do that.
How is my score worked out?
Each of the 16 answers scores 0 to 4. We add them up per topic (mood, stress, sleep and daily life), turn each into a 0 to 100 score, and average the four for your overall status.
Is the test free and private?
Yes. It's free, you don't need an account, and the scoring happens in your browser. Nothing you answer is sent to us. If you choose to save a score, it stays in your own browser.
What should I do if my score is low?
Talk to your doctor. A low score doesn't mean something is wrong for sure, but it's a good reason to get a proper check. If you're in crisis, call your local emergency number.
How to get help in the US
- Book a visit with your primary care doctor. Many screen for depression and anxiety and can refer you on.
- Call the SAMHSA National Helpline on 1-800-662-4357 (free, 24/7) to find low-cost treatment near you.
- If you have insurance, the number on the back of your card can list in-network therapists.
What to say to your doctor
You don't need the perfect words. Plenty of people open with "I took an online test and the score worried me", and that's a completely fine way to start. Bring your printed summary or a screenshot if it helps.
- How long you've felt like this, and whether it's getting better or worse
- What it's doing to your sleep, appetite, work or relationships
- Anything that kicked it off, like a loss, a move or a stressful stretch at work
- Any medicines, alcohol or other things you're using to cope
- Thoughts of hurting yourself, even if they come and go. Doctors hear this often and won't judge you
What happens next
Usually a doctor or nurse asks you some of the same questions again and chats about your life more broadly. They may check for physical causes too, since thyroid problems, low iron or poor sleep can all look a lot like low mood or worry.
For mild symptoms the first step is often self-help, guided online programmes or a few talking-therapy sessions. If things are more serious, therapy and sometimes medication are offered, and you get a say in which you'd prefer. Most people start feeling better within a few months of getting support.
Sources
- Mental health: strengthening our response. World Health Organization.
- 5 steps to mental wellbeing. NHS.
- Every Mind Matters. NHS.