These assessments and check-ins can help you put words around what has been showing up, understand the result, and find support that matches what came up. They are not diagnoses, and you do not need to know exactly what is wrong before you begin.
If you are not sure what kind of support you need, start here. This check-in looks across mood, anxiety, sleep, attention, stress, connection, coping, and safety, then uses the strongest patterns to guide the support options you see next.
Low mood can look different from person to person. This assessment uses the PHQ-9 to look at changes in mood, interest, sleep, energy, thinking, and self-worth that have been showing up during the last two weeks.
Most people worry from time to time. This assessment uses the GAD-7 to look at how often worry, tension, restlessness, and anxious thoughts have been showing up during the last two weeks.
Panic can arrive suddenly and feel intensely physical. This check-in looks at unexpected surges of fear, body sensations, worry about another episode, and avoidance that can follow.
Periods of unusually elevated, energized, or irritable mood can sometimes be important to discuss, especially when they come with major changes in sleep, activity, confidence, or judgment. This check-in looks for that pattern without trying to diagnose bipolar disorder.
OCD can involve intrusive thoughts, images, or urges and repetitive behaviors or mental rituals performed to reduce distress or prevent something feared. This check-in focuses on how much time, distress, and interference those patterns create.
Social anxiety is more than shyness. It can involve strong fear of judgment, embarrassment, or being noticed in ways that make everyday interactions feel risky. This check-in looks at fear, avoidance, and physical anxiety in social situations.
Stress is a normal response to demand, but it can become hard to carry when responsibilities, uncertainty, or pressure stay high for too long. This check-in looks at emotional, mental, physical, and practical overload.
After a frightening, dangerous, or deeply distressing experience, the mind and body can stay on alert long after the event is over. This check-in looks at common trauma-related patterns without asking you to describe what happened.
This check-in is about safety, control, and freedom in a close relationship. It does not require you to label what is happening as abuse. You can use it simply to notice patterns and find support.
Self-harm can be a way of coping with overwhelming emotion, numbness, self-criticism, trauma, or distress. This check-in is designed to help route you toward support, not to score or judge your behavior.
This is a short support-routing check-in for thoughts of suicide or feeling unable to stay safe. It is not a prediction tool and does not assign a “risk score.” Its purpose is to help surface immediate support options.
Alcohol can affect sleep, mood, relationships, safety, and health even before someone thinks of their drinking as a problem. This check-in looks at frequency, control, consequences, and the role alcohol is playing in your life.
Substance use can become concerning when it starts shaping mood, safety, relationships, money, health, or daily routines. This check-in focuses on impact and control rather than judging what you use or why.
Attention difficulties are not only about distraction. They can involve organization, time, working memory, restlessness, impulsivity, and the amount of effort it takes to stay on track. This check-in looks for patterns that may be worth discussing further.
Sleep problems can affect mood, concentration, physical health, and the ability to cope with stress. This check-in looks at trouble falling asleep, staying asleep, waking too early, and how sleep is affecting daytime life.
Eating concerns can involve restriction, binge eating, purging, body-image distress, rigid rules, or feeling that food and weight take up too much mental space. This check-in is designed to notice patterns, not to label your body or diagnose an eating disorder.
Grief can follow death, separation, illness, major change, or the loss of a future you expected. There is no single correct way to grieve. This check-in focuses on how grief is affecting you right now.
Loneliness is not simply being alone. It is the gap between the connection you have and the connection you need. This check-in looks at belonging, support, isolation, and whether you feel seen by the people around you.
Relationships can be a source of support and also a major source of stress. This check-in looks at conflict, trust, communication, emotional safety, and whether the relationship is giving both people room to be themselves.
Caregiving can include love, meaning, exhaustion, grief, frustration, and responsibility all at once. This check-in looks at how much the role is affecting your energy, health, relationships, and sense of self.
Burnout can develop when demands stay high and recovery stays low. It often shows up as exhaustion, detachment, cynicism, and a sense that even ordinary tasks require more effort than you have available.
Pregnancy and the postpartum period can bring major emotional, hormonal, physical, and practical changes. This check-in looks at mood, anxiety, connection, sleep, and safety after having a baby without assuming every difficult feeling means a disorder.
Growing up can bring pressure from school, family, friendships, identity, social media, change, and expectations. This check-in is a simple way to notice whether emotions or stress are becoming harder to manage.
College can compress academics, money, relationships, identity, work, sleep, and uncertainty into the same stretch of life. This check-in looks at whether those pressures are becoming harder to carry.
Work can affect mental health through workload, control, conflict, insecurity, harassment, values, schedule, and the amount of recovery left outside the job. This check-in looks at how work is affecting you, not how productive you are.
