Mental-Health Scales
Gentle self-check scales to notice where you're really at, no jargon. 5 worksheets to fill in online or print.
Updated
Sometimes you can't tell if you're "fine" or quietly running on empty. These gentle self-check scales help you take your own temperature (anxiety, mood, overwhelm, rejection sensitivity, self-esteem) without clinical jargon or scary labels. They're not diagnostic tests; they're a kind way to notice where you actually are, so you can respond before you hit the wall.
Fill them in your browser (they save, so you can track changes) or print them. Try one in your browser and check in with yourself.
The Anxiety Scale
A gentle self-check to see how anxious you actually are right now.
The Low-Mood Scale
Check in with how heavy things feel, kindly and without judgement.
The Overwhelm Scale
Measure the 'too-much' so you can right-size your response.
The RSD Scale
Track rejection-sensitive dysphoria so the spikes make sense.
The Self-Esteem Scale
A soft check on how you're relating to yourself lately.
Questions about mental-health scales
Can a self-check scale tell me if I have ADHD or depression?
No. Our scales are for gentle self-reflection, not diagnosis. If your scores worry you or stay high, take them along to your GP as a starting point for the conversation. If you're ever struggling to keep yourself safe, please call Samaritans free on 116 123 (UK) or your local crisis line.
Are these a diagnosis?
No. They're gentle self-reflection scales, not clinical or diagnostic tools. They help you notice patterns; a qualified professional is the right place for diagnosis.
How often should I use them?
Whenever you want a check-in. Weekly is common. Because they save, you can look back and spot what's shifting over time.