Maintaining good mental health is just as important as looking after our physical well-being. Yet many people tend to overlook or delay addressing their emotional and psychological needs because they are unsure where to begin.
Just as we monitor our physical symptoms, there are simple and effective ways to cope emotionally. In this blog, we’ll discuss 5 tools that can serve as initial check-in points for your effective mental health. They’re not diagnostic, but they can offer insight into areas that may require further attention or support.
Common Mental Health Assessment Tests
Below are self-assessment tools that individuals can independently use to reflect on their current mental health status.
1. Patient Health Questionnaire-9 (PHQ-9)
The PHQ-9 is a widely used self-assessment tool designed to screen symptoms of depression. It consists of nine questions that ask about the frequency of various symptoms over the past two weeks, such as low mood, fatigue, changes in sleep, and difficulty concentrating.
Each item is rated on a scale, resulting in total scoring. Higher scores indicate more significant symptoms and may suggest the need for further psychological evaluation or treatment. It serves as a reliable starting point for identifying potential depression and guiding further clinical conversations.
2. Generalised Anxiety Disorder 7 (GAD-7)
The GAD-7 is a well-established screening tool designed to identify symptoms associated with generalised anxiety disorder (GAD). It consists of seven questions that explore how often an individual has experienced key symptoms of anxiety over the past two weeks.
This includes excessive worry, restlessness, relaxation trouble, irritation, sleep disturbances, and more. The GAD is used frequently by clinicians as a part of a broader assessment.
3. Perceived Stress Scale (PSS)
Stress affects all of us differently, and we often minimise its impact until it becomes unmanageable. The perceived stress scale is a tool designed to measure the degree to which situations in one’s life are appraised as stressful.
Unlike the previous tool that focuses on symptoms of specific conditions, the PSS offers a broader look at how overwhelmed or in control you feel. It’s particularly helpful for individuals navigating busy lives or major transitions. A higher score may indicate the need to evaluate coping strategies and prioritise self-care.
4. Mood Tracker or Emotional Log
A mood tracker or emotional log is a simple yet powerful tool that can help individuals monitor their emotional well-being over time. This offers a more personalised approach, allowing you to observe patterns in how you feel across days or weeks.
This process typically involves noting down your emotional state, energy levels, sleep quality, and changes or triggers in your routine. Tracking may be conducted through a physical journal, digital application, or structured daily chart, depending on individual preference. Mood tracking can enhance self-understanding and improve communication during therapy sessions.
5. Self-Reflection Check-In
In many cases, meaningful insight is gained through quiet self-reflection, pausing to observe your internal experience with honesty and compassion. One of the recommended methods is simply daily or weekly exercise based on three questions:
- How am I feeling emotionally today?
- What has been occupying my mind the most?
- Is there something I need, but am not giving myself right now?
These questions create a space of self-connection and bring clarity for better decision-making. If used consistently, this practice builds emotional resilience and insight.
When to Reach a Professional Mental Health Expert?
While self-assessment tools and personal reflection can provide helpful insights, they are not a substitute for professional care. If you find that symptoms are persistent, worsening, or interfering with your daily life, it is important to seek support from a qualified mental health professional. You may consider reaching out if you experience:
- Ongoing low mood, sadness, or emotional numbness
- Persistent anxiety, restlessness, or panic
- Difficulty coping with daily responsibilities
- Changes in sleep or energy levels that concern you
- Thoughts of hopelessness, self-harm, or suicide
Seeking mental health support is a proactive and responsible step towards well-being. Early intervention can lead to faster recovery, reduced distress, and an overall improvement in quality of life.
Final Thoughts
Your mental health deserves the same attention and care as your physical health. These simple self-assessments are a valuable tool to help you better understand how you’re feeling and coping. However, if you feel uncertain about what you’re experiencing, reaching out to a mental health professional can make a meaningful difference.
At Matters of the Mind, Dr Kavita Deepak-Knights provides compassionate, evidence-based care tailored to individual needs. Whether you are navigating stress, anxiety, low mood, or simply seeking deeper self-understanding, we are committed to supporting you with professionalism, empathy, and respect.
Your mental well-being matters, and help is always within reach.
