Mental Health & Wellness Tools

Assess your mental wellbeing, track your emotional health, and discover tools for stress management, better sleep, and improved mental health. These tools are for self-awareness and educational purposes.

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Stress Level Assessment

Assess your current stress levels based on physical, emotional, and behavioral symptoms. Identify stress triggers and get coping strategies.

How often do you feel overwhelmed?

Difficulty relaxing or quieting your mind?

Physical symptoms (headaches, muscle tension)?

Irritability or anger?

Sleep disturbances?

Stress Assessment Results

Stress Score

Stress Level

Recommendations

Immediate Actions -

Lifestyle Changes -

Professional Support -

Anxiety Self-Check

Screen for anxiety symptoms based on GAD-7 (Generalized Anxiety Disorder) criteria. This tool helps identify patterns of anxiety.

Feeling nervous, anxious, or on edge?

Not being able to stop worrying?

Worrying too much about different things?

Trouble relaxing?

Restlessness or feeling keyed up?

Easily annoyed or irritable?

Feeling afraid as if something awful might happen?

Anxiety Screening Results

GAD-7 Score

Severity

Interpretation

Score Range 0-21

Recommended Action -

Professional Assessment -

Depression Screening (PHQ-9)

Standardized Patient Health Questionnaire (PHQ-9) for depression screening. Assess symptoms over the last 2 weeks.

Over the last 2 weeks, how often have you been bothered by:

Little interest or pleasure in doing things?

Feeling down, depressed, or hopeless?

Trouble falling/staying asleep, or sleeping too much?

Feeling tired or having little energy?

Poor appetite or overeating?

Feeling bad about yourself - or that you're a failure?

Trouble concentrating on things?

Moving/speaking slowly or being fidgety/restless?

Thoughts of self-harm or suicide?

PHQ-9 Depression Screening Results

PHQ-9 Score

Severity

PHQ-9 Scoring Guide

Minimal Depression 0-4

Mild Depression 5-9

Moderate Depression 10-14

Moderately Severe 15-19

Severe Depression 20-27

Sleep Quality Calculator

Assess your sleep quality using Pittsburgh Sleep Quality Index (PSQI) inspired questions. Get tips for better sleep hygiene.

Average Sleep Duration (hours)

Difficulty falling asleep?

Wake up in the middle of the night?

Wake up too early and can't get back to sleep?

Feel tired after waking up?

Snoring or breathing pauses during sleep?

Sleep Quality Assessment

Sleep Score

Quality Rating

Sleep Recommendations

Ideal Sleep Duration 7-9 hours for adults

Sleep Hygiene Tips -

When to See a Doctor -

Meditation Timer

Practice mindfulness with this guided meditation timer. Set duration, choose ambient sounds, and track your meditation practice.

05:00

Meditation Duration (minutes)

Ambient Sound

Meditation Type

Quick Meditation Guide

1. Find a comfortable seated position

2. Close your eyes or soften your gaze

3. Focus on your natural breathing

4. When your mind wanders, gently return to breath

5. Continue for the duration

Session Statistics

Sessions

Total Minutes

Day Streak

Mood Tracker

Track your daily mood, identify patterns, and discover what influences your emotional wellbeing over time.

Today's Date

How are you feeling today?

Excellent

Good

Neutral

Low

Poor

Factors influencing your mood (select all that apply)

Sleep Quality Work/Stress Social Interactions Exercise Diet/Nutrition Weather Hobbies/Leisure Physical Health

Notes (optional)

Mood Tracking Results

Average Mood

Weekly Trend

Pattern Analysis

Common Factors -

Best Mood Days -

Recommendations -

Burnout Assessment

Assess your risk of burnout based on emotional exhaustion, depersonalization, and reduced personal accomplishment.

I feel emotionally drained from my work

I feel used up at the end of the workday

I feel fatigued when I get up in the morning

Working with people all day is a strain

I feel I'm working too hard

I feel frustrated by my work

I feel I'm not effectively contributing

I feel less enthusiastic about my work

Burnout Assessment Results

Burnout Score

Risk Level

Burnout Dimensions

Emotional Exhaustion -

Depersonalization -

Personal Accomplishment -

Important Mental Health Notice

These tools are for educational and self-awareness purposes only. They are not diagnostic tools and do not replace professional mental health assessment. If you're experiencing mental health concerns, please consult a qualified mental health professional. In crisis situations, contact emergency services or a crisis helpline immediately.

Emergency Resources:

National Suicide Prevention Lifeline: 988
Crisis Text Line: Text HOME to 741741
Veterans Crisis Line: 988 then press 1
Trevor Project (LGBTQ+): 1-866-488-7386