Self-Test for Depression, Anxiety, and Stress

Depression Anxiety Stress Scales (DASS)

This inventory is offered for general informational purposes only. It is not a substitute for seeing a trained professional to diagnose your symptoms or condition. After you submit your answers, you will see a page with your responses that you may print out. You can bring this with you to show to your doctor or psychotherapist if you want to ask their assistance dealing with any of these issues. The results page also includes some basic information about self-care.

Please read each statement and select the number that indicates how much the statement applied to you over the past week. There are no right or wrong answers. Do not spend too much time on any statement.

The rating scale is as follows:

0 - Did not apply to me at all
1 - Applied to me to some degree, or some of the time
2 - Applied to me to a considerable degree, or a good part of time
3 - Applied to me very much, or most of the time

	I found myself getting upset by quite trivial things.
	I was aware of dryness of my mouth.
	I couldn't seem to experience any positive feeling at all.
	I experienced breathing difficulty (eg, excessively rapid breathing, breathlessness in the absence of physical exertion).
	I just couldn't seem to get going.
	I tended to over-react to situations.
	I had a feeling of shakiness (eg, legs going to give way).
	I found it difficult to relax.
	I found myself in situations that made me so anxious I was most relieved when they ended.
	I felt that I had nothing to look forward to.
	I found myself getting upset rather easily.
	I felt that I was using a lot of nervous energy.
	I felt sad and depressed.
	I found myself getting impatient when I was delayed in any way (e.g., elevators, traffic lights, being kept waiting).

Reminder of rating scale:

	I had a feeling of faintness.
	I felt that I had lost interest in just about everything.
	I felt I wasn't worth much as a person.
	I felt that I was rather touchy.
	I perspired noticeably (eg, hands sweaty) in the absence of high temperatures or physical exertion.
	I felt scared without any good reason.
	I felt that life wasn't worthwhile.
	I found it hard to wind down.
	I had difficulty in swallowing.
	I couldn't seem to get any enjoyment out of the things I did.
	I was aware of the action of my heart in the absence of physical exertion (eg, sense of heart rate increase, heart missing a beat).
	I felt down-hearted and blue.
	I found that I was very irritable.
	I felt I was close to panic.

Reminder of rating scale:

	I found it hard to calm down after something upset me.
	I feared that I would be "thrown" by some trivial but unfamiliar task.
	I was unable to become enthusiastic about anything.
	I found it difficult to tolerate interruptions to what I was doing.
	I was in a state of nervous tension.
	I felt I was pretty worthless.
	I was intolerant of anything that kept me from getting on with what I was doing.
	I felt terrified.
	I could see nothing in the future to be hopeful about.
	I felt that life was meaningless.
	I found myself getting agitated.
	I was worried about situations in which I might panic and make a fool of myself.
	I experienced trembling (eg, in the hands).
	I found it difficult to work up the initiative to do things.

YOUR RESULTS

What follows is not a psychological interpretation, therapeutic advice, nor does it take the place of a professional assessment. It is offered as a general summary of the responses you selected. Regardless of what's displayed below, if you are experiencing strong and/or frequent negative feelings/thoughts, please seek assistance.

Depression

depression results here

Anxiety

anxiety results here

Stress

stress results here

ABOUT DEPRESSION, ANXIETY, & STRESS

Depression, anxiety, and stress are normal experiences. Everyone is has faced them to some degree at one time or another in their life. Usually they are a natural and expected response to some situation you are going through. For example, when a pet dies, of course you feel depressed for a while; your sadness is a sign that you loved your companion. Similarly, when you have a big test coming up, anxiety comes in to help motivate you to become prepared.

Depression is generally experienced as a lack of energy, pessimism, decrease in enjoyment, and hopelessness. The characteristics of anxiety can include panic, feeling shaky or trembly, worries, pounding heart, and short of breath. Signs of stress are such things as feeling tense, irritable, fidgety, and intolerant fo interruptions or delays.

Many times, practicing good self-care can help you cope with difficult times. The three best things you can do for yourself are get adequate and restful sleep, eat balanced meals & snacks , and engage in moderate, regular exercise. (I know--everyone says this! There's a reason for that, you know...) Start small and go from there. Other activities that can refresh your spirit include:

Taking time for yourself to unwind and relax (engage your senses: listen to music, get a massage, burn some incense, go for a walk and look at nature, etc., etc.)
Being involved in projects that interest you (bake some cookies, organize your CDs, volunteer, start or continue a hobby, etc., etc.)
Connecting with people whose company you enjoy (in-person is best, but phone, email, or letters are also good)

There are many more things you could do. Brainstorm a list of your favorites so you have several suggestions on hand when you need them.

However, sometimes depression, anxiety, or stress get "stuck" in your life and won't leave. When these sufferings are present at a high level of distress, it might be time to seek professional help. If you have been experiencing them for a long time, and your efforts to deal with these negative thoughts and feelings doesn't seem to be working, find some assistance. There are many options for improving things for you. Ask trusted family members and friends for recommendations. Talk to your doctor, or call a mental health professional.