Sometimes it’s hard to know if your difficulties are something worth discussing with a professional. The following short questionnaires – PHQ-9 (depression) and GAD-7 (generalized anxiety) – can help you understand where you are.
This is not a diagnosis, but if your score indicates moderate or high levels of difficulty, it’s worth seeking support.
If you’d like, you can schedule a free online consultation with me. Together, we can look at your needs and options for support.
🧭 Completing the questionnaire takes 2–3 minutes.
| Question | Not at all (0) | Several days (1) | More than half the days (2) | Nearly every day (3) |
|---|---|---|---|---|
| 1. Little interest or pleasure in doing things | ☐ | ☐ | ☐ | ☐ |
| 2. Feeling down, depressed, or hopeless | ☐ | ☐ | ☐ | ☐ |
| 3. Trouble sleeping (difficulty falling asleep, waking often, or oversleeping) | ☐ | ☐ | ☐ | ☐ |
| 4. Feeling tired or having little energy | ☐ | ☐ | ☐ | ☐ |
| 5. Poor appetite or overeating | ☐ | ☐ | ☐ | ☐ |
| 6. Negative thoughts about yourself (feeling like a failure, letting yourself or others down) | ☐ | ☐ | ☐ | ☐ |
| 7. Difficulty concentrating (e.g., reading or watching TV) | ☐ | ☐ | ☐ | ☐ |
| 8. Moving or speaking so slowly that others notice, or being fidgety/restless | ☐ | ☐ | ☐ | ☐ |
| 9. Thoughts of death or self-harm | ☐ | ☐ | ☐ | ☐ |
PHQ-9 Score Interpretation:
- 0–4: Minimal or no symptoms
- 5–9: Mild depression
- 10–14: Moderate
- 15–19: Moderately severe
- 20–27: Severe depression
💬 A score of 10 or more may indicate moderate or significant difficulties. You are not alone – support is available.
GAD-7: Anxiety Self-Assessment
Over the past 2 weeks, how often have you experienced the following?
(Select the option that applies)
| Question | Not at all (0) | Several days (1) | More than half the days (2) | Nearly every day (3) |
|---|---|---|---|---|
| 1. Feeling nervous, anxious, or on edge | ☐ | ☐ | ☐ | ☐ |
| 2. Difficulty controlling worry | ☐ | ☐ | ☐ | ☐ |
| 3. Excessive worrying about different things | ☐ | ☐ | ☐ | ☐ |
| 4. Trouble relaxing | ☐ | ☐ | ☐ | ☐ |
| 5. Being so restless that it’s hard to sit still | ☐ | ☐ | ☐ | ☐ |
| 6. Easily annoyed or irritable | ☐ | ☐ | ☐ | ☐ |
| 7. Feeling afraid, as if something awful might happen | ☐ | ☐ | ☐ | ☐ |
💬 A score of 10 or more may indicate moderate or significant difficulties. You are not alone – support is available.
Thank you for completing the self-assessment
What you feel matters. Your results may be the first step toward understanding yourself and your needs. Regardless of your score, you are not alone.
If you want to talk about your next steps, I invite you to a free initial online consultation – a safe, judgment-free space to share your feelings at your own pace.
What’s next?
A test indicating low mood, anxiety, or chronic tension doesn’t mean something is “wrong.” These are natural reactions to the challenges of modern life.
Feelings of overwhelm, fatigue, worry, or decreased motivation are signals to care for yourself, not reasons for fear.
Small steps that can help right now:
- Breathing exercise for calm
5 minutes of mindful, slow breathing can give your nervous system a moment of relief. - Emotion journal
Write down your feelings for several days without judgment. This helps spot patterns and understand yourself better. - Understanding anxiety and sadness
Knowledge empowers you to regain control:- Where does anxiety come from?
- When does sadness become a signal?
If you prefer to read and reflect, check the Resources section – articles and exercises you can explore at your own pace.
And if you need more…
These resources do not replace therapy but can support you at the beginning. If you feel the need for a conversation – I’m here. A safe space, at your pace, without judgment.
Anchor Mind Care 