Recommended First Step
Comprehensive Mental Health Assessment
This group of assessments provides a broad overview of your current psychological well-being. Together, they look at mood, anxiety, sleep, substance use, early life experiences, and how your mental health may be affecting daily functioning.
If you are unsure where to begin, this is the recommended starting point. These measures create a baseline that helps place any additional assessments into context.
You do not have to complete this section unless you choose to take other assessments. However, if you decide to explore additional categories, you should complete all measures in this Core section first.
You may consider this category if you:
- Are unsure where to begin and want a clear starting point
- Want a broad baseline of your current mental health
- Plan to explore additional assessment categories later
- Want to understand mood, anxiety, sleep, substance use, and daily functioning together
- Are tracking changes in your well-being over time
These assessments are screening and severity tools. They do not provide a diagnosis on their own.
Patient Health Questionnaire (PHQ‑9)
What this looks at
This questionnaire measures symptoms of depression over the past two weeks, including mood, motivation, energy, sleep, appetite, concentration, and thoughts of self-harm.
You may want to take this if you:
- Feel persistently sad, empty, or emotionally numb
- Have lost interest in activities you normally enjoy
- Feel unusually fatigued or unmotivated
- Want to better understand whether your mood changes are clinically significant
You may not need this if:
Your main concern is anxiety without low mood, or you are primarily concerned about mood elevation or rapid mood swings.
Start Assessment →Generalised Anxiety Disorder Assessment (GAD‑7)
What this looks at
This measure evaluates generalized anxiety symptoms such as excessive worry, restlessness, irritability, muscle tension, and difficulty relaxing.
You may want to take this if you:
- Worry excessively about multiple areas of life
- Feel constantly “on edge”
- Struggle to relax even when there is no immediate problem
- Want a brief measure of your anxiety severity
You may not need this if:
Your anxiety is limited to one specific situation (such as social settings or panic attacks only), or you are more concerned about intrusive thoughts with compulsive behaviors.
Start Assessment →Insomnia Severity Index (ISI)
What this looks at
This questionnaire measures sleep difficulties, including trouble falling asleep, staying asleep, waking too early, and the impact of poor sleep on daytime functioning.
You may want to take this if you:
- Regularly have difficulty sleeping
- Wake feeling unrefreshed
- Notice sleep problems affecting concentration, mood, or productivity
You may not need this if:
Your sleep disruption is temporary and clearly related to short-term circumstances.
Start Assessment →Alcohol Use Disorders Identification Test (AUDIT)
What this looks at
This measure evaluates alcohol consumption patterns, including frequency, quantity, dependence indicators, and alcohol-related consequences.
You may want to take this if you:
- Are unsure whether your drinking falls within low-risk limits
- Use alcohol to cope with stress or emotions
- Have been questioned by others about your drinking
- Want an objective sense of risk level
You may not need this if:
You do not drink alcohol.
Start Assessment →Drug Use Disorders Identification Test (DUDIT)
What this looks at
This questionnaire evaluates use of non-alcohol substances, including frequency, dependence symptoms, and related impact on your life.
You may want to take this if you:
- Use recreational or non-prescribed substances
- Rely on substances to manage mood, stress, or sleep
- Are uncertain whether your use may be problematic
You may not need this if:
You do not use non-alcohol substances.
Start Assessment →Adverse Childhood Experiences Questionnaire (ACE‑Q)
What this looks at
This measure asks about exposure to certain stressful or adverse experiences during childhood, such as abuse, neglect, or household instability.
You may want to take this if you:
- Experienced significant stress, trauma, or instability while growing up
- Are curious whether early life experiences may relate to current patterns
You may choose to skip this if:
You are not ready to reflect on early life experiences, or you prefer to focus only on current symptoms. This measure tracks exposure history only. It does not diagnose trauma-related conditions.
Start Assessment →World Health Organisation Disability Assessment Schedule (WHODAS 2.0)
What this looks at
This measure evaluates how your mental or physical health may be affecting everyday functioning, including work, social interactions, self-care, and participation in daily activities.
You may want to take this if you:
- Feel that symptoms are interfering with work, school, or relationships
- Want to measure how much your daily life is being impacted
- Are tracking improvement or decline over time
You may not need this if:
You are only curious about symptom severity and not functional impact.
Start Assessment →