Take care of your mind
Private, free self-checks to understand how you've been feeling, simple coping tools, and a direct line to professionals when you need one.
In distress or crisis? You deserve support right now.
Quick self-checks
Answer honestly — your responses stay on your device and aren't saved anywhere.
Depression self-check (PHQ-9)
The PHQ-9 is a widely used screening questionnaire. It is not a diagnosis — it only gives a sense of how you have been feeling recently.
Over the last 2 weeks, how often have you been bothered by…
1. Little interest or pleasure in doing things
2. Feeling down, depressed, or hopeless
3. Trouble falling or staying asleep, or sleeping too much
4. Feeling tired or having little energy
5. Poor appetite or overeating
6. Feeling bad about yourself — or that you are a failure or have let yourself or your family down
7. Trouble concentrating on things, such as reading or watching television
8. Moving or speaking so slowly that others could have noticed — or being so fidgety/restless that you move around a lot more than usual
9. Thoughts that you would be better off dead, or of hurting yourself in some way
Anxiety self-check (GAD-7)
The GAD-7 is a short, widely used anxiety screening questionnaire. It is a self-check, not a diagnosis.
Over the last 2 weeks, how often have you been bothered by…
1. Feeling nervous, anxious, or on edge
2. Not being able to stop or control worrying
3. Worrying too much about different things
4. Trouble relaxing
5. Being so restless that it is hard to sit still
6. Becoming easily annoyed or irritable
7. Feeling afraid, as if something awful might happen
Simple things that help
Box breathing
Breathe in for 4s, hold 4s, out 4s, hold 4s. Repeat 5 times to calm your nervous system.
Move a little
A 10-minute walk outdoors lifts mood and lowers stress hormones.
Protect your sleep
Aim for a regular sleep schedule; avoid screens an hour before bed.
Talk to someone
Naming what you feel to a friend, family member or counsellor genuinely helps.
Write it down
Journaling worries for 10 minutes can quiet a racing mind.
Ground yourself
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Disclaimer: The self-checks on this page (PHQ-9, GAD-7) are screening tools, not a diagnosis, and don't replace professional care. If you're struggling, please reach out to a qualified mental-health professional or one of the helplines above.