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Depression, Anxiety or Stress?

A self-assessment to help you notice which pattern is most prominent in your current experience.

This is not a diagnostic test and it does not use the DASS-21. It looks at patterns associated with low mood, anxiety and ongoing stress, and helps you consider which experiences are showing up most strongly.

Your answers stay in your browser. They are not sent to or stored by Zoom Psychology while you complete this reflection.
1. I have found it difficult to feel interested in things I would normally enjoy.
2. Things that would usually feel rewarding or enjoyable have felt flat.
3. I have struggled to find the motivation to get started on ordinary tasks.
4. I have felt discouraged or pessimistic about the future.
5. I have withdrawn from activities, people or routines that would normally matter to me.
6. I have felt emotionally flat, disconnected or unable to access positive feelings.
7. I have spent a lot of time thinking about what might go wrong.
8. I have noticed physical signs of anxiety such as a racing heart, trembling, dizziness or shortness of breath.
9. I have found uncertainty difficult to tolerate.
10. I have avoided situations because I was worried about how I might feel or what might happen.
11. I have found myself repeatedly checking, seeking reassurance or mentally preparing for possible problems.
12. My attention has been drawn quickly towards possible danger, mistakes or negative outcomes.
13. I have found it difficult to genuinely relax or switch off.
14. I have felt tense, wound up or under pressure even when there was nothing immediate to deal with.
15. I have become irritated or frustrated more easily than usual.
16. Small demands or interruptions have felt harder to tolerate.
17. I have felt as though there is always something else that needs to be done.
18. Stopping, resting or doing nothing has sometimes felt uncomfortable or difficult.

Patterns that stood out

These are descriptive themes within your responses, not validated DASS subscales, severity bands or diagnoses.

What may be worth exploring next

Terms worth exploring

These terms may help you understand some of the processes reflected in your answers.

Your responses

A record of the responses you gave in this reflection.

Possible next step

Share your summary

The copied, emailed and SMS versions include the interpretation, response themes, areas to explore, terms and your full response record.

Nothing is sent automatically. Email summary and SMS summary to Gareth open your own email or messaging app with the report inserted so you can review or edit it before choosing whether to send it.

This educational reflection does not diagnose depression, an anxiety disorder or any other psychological condition, and it is not the DASS-21. A psychologist considers symptoms alongside their duration, context, functional impact, medical factors and broader circumstances.

Read about depression, anxiety and stress

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