Depression Self-Assessment (PHQ-9)
A free, private 9-question check-in on low mood, based on the PHQ-9 questionnaire used by doctors worldwide. · 2 minutes
Tools
Free, private self-assessments, calming exercises, games and a mood journal for anxiety, low mood and everyday stress. Nothing you enter leaves your device.
Check in
Short, research-based questionnaires used by clinicians. They can help you put words and numbers to what you are feeling. They cannot diagnose.
A free, private 9-question check-in on low mood, based on the PHQ-9 questionnaire used by doctors worldwide. · 2 minutes
A free, private 7-question check-in on worry and anxiety, based on the GAD-7 questionnaire used by clinicians. · 2 minutes
A free, private 5-question check on your overall well-being, using the World Health Organization’s WHO-5 index. · 1 minute
Settle
Quick techniques for when you feel anxious, overwhelmed or stuck in your thoughts.
A visual breathing pacer with box breathing, 4-7-8 and slow-breathing patterns to help you settle when you feel anxious or overwhelmed. · 1 to 5 minutes
A guided grounding exercise that uses your five senses to bring you back to the present moment during anxiety, panic or overwhelm. · 3 minutes
A gentle, no-pressure bubble-popping game with soft visuals and no timer, score or way to lose. A small break for a busy mind. · As long as you like
A short game from cognitive behavioral therapy (CBT) where you spot the “thinking trap” in everyday thoughts and practice a kinder, more balanced take. · 5 minutes
Notice patterns
A private journal that stays on your device.
A private mood tracker that saves to your own device. Log how you feel, spot patterns over time and share a summary with your care team. · 1 minute a day
Every tool on this page runs in your browser. Your answers are not sent to us, stored on our servers or shared with anyone. Only the mood journal saves anything, and it saves it to your own device.
These tools are for education and self-reflection. They are not a substitute for professional advice, diagnosis or treatment. If you are worried about how you feel, explore care options orget help now.