This mental health self-assessment uses standardized questionnaires to help you understand your psychological well-being.
The questionnaire covers aspects of anxiety, depression, and stress. The results provide a general overview that can serve as a first step toward seeking professional help if needed.
Disclaimer: This assessment is not a medical diagnosis. For a thorough evaluation, consult a mental health professional.
Calculator information
📋 How to use this calculator
- Choose a questionnaire: DASS-21 (depression, anxiety, stress), PHQ-9 (depression), or GAD-7 (generalized anxiety).
- Answer the items based on your experience over the past 1 week (DASS-21, GAD-7) or past 2 weeks (PHQ-9).
- Use the response scale: never (0), sometimes (1), often (2), almost always (3). Answer honestly without overthinking.
- Complete every item without skipping. The questionnaire takes 5-10 minutes.
- Click Calculate to see your total score and category (normal, mild, moderate, severe, extremely severe).
- Read the interpretation and recommendations. If your result is moderate or higher, contact the 988 Suicide & Crisis Lifeline (call/text 988) or a nearby licensed therapist. These results are not a clinical diagnosis.
🧮 DASS-21 Scoring (Depression Anxiety Stress Scales)
Subscale_score = sum(subscale_items) x 2; category based on score range
- DASS-21 has 21 items: 7 depression + 7 anxiety + 7 stress
- Each item: 0 (never) to 3 (almost always)
- Multiplied by 2 to match the original DASS-42 thresholds
- Depression: normal 0-9, mild 10-13, moderate 14-20, severe 21-27, extremely severe 28+
- Anxiety: normal 0-7, mild 8-9, moderate 10-14, severe 15-19, extremely severe 20+
- Stress: normal 0-14, mild 15-18, moderate 19-25, severe 26-33, extremely severe 34+
DASS-21 is widely validated across many populations. A score above mild is not a diagnosis but indicates the need for professional evaluation.
💡 Worked example: 21-year-old college student, thesis stress
Given:- Depression score (7 items) = 8 (raw) x 2 = 16
- Anxiety score (7 items) = 6 (raw) x 2 = 12
- Stress score (7 items) = 11 (raw) x 2 = 22
Steps:- Depression 16: falls in 14-20 = moderate
- Anxiety 12: falls in 10-14 = moderate
- Stress 22: falls in 19-25 = moderate
- Profile: moderate symptoms across depression, anxiety, and stress
Result: Scores indicate moderate psychological distress across three dimensions. Recommended: see a campus counselor or licensed therapist, practice relaxation techniques (deep breathing, mindfulness), maintain adequate sleep, and reduce near-term stressors.
❓ Frequently asked questions
Can the results of this test be used for a formal diagnosis?
No. The DASS-21, PHQ-9, and GAD-7 questionnaires are screening tools, not diagnostic instruments. A mental health diagnosis can only be established by a licensed clinical psychologist or psychiatrist through a clinical interview and observation using DSM-5-TR criteria. High scores indicate the need for further evaluation, not a diagnostic label.
Who should I contact if my results are moderate to extremely severe?
In the U.S., call or text the 988 Suicide & Crisis Lifeline (988) for free, 24/7 support. For ongoing care, see a licensed therapist or psychiatrist (find one via SAMHSA's FindTreatment.gov or Psychology Today). Most employer health plans cover mental health visits (ACA Essential Health Benefit). Telehealth platforms like BetterHelp, Talkspace, or Cerebral offer remote sessions. If you have active suicidal thoughts, call 988 or go to the nearest emergency room.
What's the difference between depression, anxiety, and stress?
Stress is a psychobiological response to demands or pressure, typically temporary and tied to a clear trigger. Anxiety is excessive worry, often without a concrete trigger, with physical symptoms (racing heart, shortness of breath). Depression is persistent low mood (more than 2 weeks) with loss of interest, sleep/appetite changes, and negative thoughts. All three can co-occur.
How common are mental health conditions in the U.S.?
Per the CDC and SAMHSA's 2023 National Survey on Drug Use and Health, about 23% of U.S. adults (roughly 59 million people) experienced any mental illness in the past year, and 8.3% (21 million) had a major depressive episode. Among adolescents ages 12-17, 19.5% had a major depressive episode. Access disparities remain: more than 160 million Americans live in federally designated Mental Health Professional Shortage Areas (HRSA).
Are my test results private and secure?
The questionnaire on our site does not store your answers on any server - all calculations happen in your browser. No personal data is sent or sold. For full privacy, fill it out on a personal device rather than a public computer. Formal evaluations through a licensed clinician are protected under HIPAA (Health Insurance Portability and Accountability Act).
📚 Sources & references
Last updated: May 11, 2026