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Explore our suite of self-care tools and resources to help you better understand and manage your mental health.
<
Your empathy can be
comforting to them
Supporting with empathy means
acknowledging others' feelings
and views. This makes them feel
heard and that they are not alone.
Read
more
Read
more
>
Featured topics
Interesting reads
Explore these topics to improve your mental health.
Useful resources
Self-assessment Tools
Audio Guides & Exercises
Educational videos
General
General
Stress
Stress
Depression
Depression
Anxiety
Anxiety
Mental
well-being
self-assessment
tool
Our
mental well-being is
important because it affects how
we handle stress and
tackle the different demands in
our lives. Having a
positive mindset and being
resilient can directly
affect our overall
well-being.
The
Singapore Mental Wellbeing Scale
is a set of
16
questions that
those
aged 18 and
above
can use to
assess
their state of mental
well-being.
Please
note this is a
self-assessment and not a
medical
diagnosis.
Instructions
For each
question, please SELECT the
option that comes closest to
how you have felt,
thought, and behaved
IN
THE PAST TWO
WEEKS
â
not just
today.
Complete
all
16
questions.
Your
score will be
automatically calculated and
shown to you after you
submit this questionnaire.
Developed in partnership with
the Psychology
Department of Nanyang
Technological
University.
Chan, M. F.,
Isnis, I., Chang, W. C.,
Chew, L., & Sng, Y. L. (2013).
Development and
Validation of a Mental Wellbeing
Scale in Singapore.
Psychology, 04(07), 592â606.
https://doi.org/10.4236/psych.2013.47085
Stress
self-assessment
tool
Stress is
a normal response to
everyday
pressures.
The Stress
subscale is
a set of
7
questions
adapted from the Depression,
Anxiety and Stress Scale
(DASS) that those
aged 14 and
above
can use to
assess
their reactions to stress levels
and ability
to relax.
Please
note this is a
self-assessment and not a
medical
diagnosis.
Instructions
For each
question, please SELECT the
option that comes closest to
how you have felt
IN
THE PAST 7 DAYS
â not just how you feel
today.
Complete
all
7
questions.
Your
score will be
automatically calculated and
shown to you after you
submit your responses.
Lovibond, S.H. & Lovibond, P.F.
(1995). Manual for the
Depression Anxiety Stress
Scales. (2nd Ed.) Sydney:
Psychology
Foundation
Antony, M.
M.,
Bieling, P. J., Cox, B. J.,
Enns, M. W., & Swinson, R.
P. (1998). Psychometric
properties of the 42-item and
21-item versions of the
Depression Anxiety Stress
Scales in clinical groups and a
community sample.
Psychological Assessment, 10(2),
176â181.
https://doi.org/10.1037/1040-3590.10.2.176
Depression
self-assessment
tool
Depression affects the body,
mood, and thoughts to a point of
dysfunction,
impacting an individualâs
ability to function at work,
at school, and at
home.
The Patient
Health
Questionnaire (PHQ-9) is a set
of
9
questions that
those
aged 12 and
above
can use to
assess
if they might be suffering from
depression. It helps
one take stock of where they are
at, so they can make
a plan to feel better
soon.
Please
note this is a
self-assessment and not a
medical
diagnosis.
Instructions
For each
question, please SELECT the
option that comes closest to
how you have felt
IN
THE PAST TWO
WEEKS
â not
just how you
feel
today.
Complete
all
9
questions.
Your
score will be
automatically calculated and
shown to you after you
submit this questionnaire.
Kroenke, K., Spitzer, R. L., &
Williams, J. B. (2001).
The PHQ-9: validity of a brief
depression severity
measure. Journal of general
internal medicine, 16(9),
606â613.
https://doi.org/10.1046/j.1525-1497.2001.016009606.x
Subramaniam,
M., Abdin, E., Vaingankar, J.
A., Shafie, S., Chua, B.
Y., Sambasivam, R., Zhang, Y.
J., Shahwan, S., Chang,
S., Chua, H. C., Verma, S.,
James, L., Kwok, K. W.,
Heng, D., & Chong, S. A. (2019).
Tracking the mental
health of a nation: Prevalence
and correlates of
mental disorders in the second
Singapore mental health
study. Epidemiology and
Psychiatric Sciences, 29, e29.
https://doi.org/10.1017/S2045796019000179
Anxiety
self-assessment
tool
Anxiety
disorder is when our
anxiety (feelings of worry,
nervousness, or unease) is
persistent, excessive, and
irrational.
The
General Anxiety Disorder-7
(GAD-7) is a set of
7
questions that
those
aged 12 and
above
can use to
assess
if they might be suffering from
anxiety disorder and
to take steps to feel
better.
Please
note this is a
self-assessment and not a
medical
diagnosis.
Instructions
For each
question, please SELECT the
option that comes closest to
how you have felt
IN
THE PAST 2
WEEKS
â not just how you feel
today.
Complete
all
7
questions.
Your
score will be
automatically calculated and
shown to you after you
submit your responses.
Spitzer, R. L., Kroenke, K.,
Williams, J. B., & Löwe,
B. (2006). A brief measure for
assessing generalized
anxiety disorder: The GAD-7.
Archives of Internal
Medicine, 166(10), 1092â1097.
https://doi.org/10.1001/archinte.166.10.1092
.
POPULAR
Breathing
Exercise (Deep
Breathing)
Your browser does not support embedded audio. You
can try to
download
the audio file
instead.
Your
browser does not support embedded audio. You can try to
download
the audio file instead.
POPULAR
Breathing
Exercise (Guided
Imagery)
Your browser does not support embedded audio. You
can try to
download
the audio file
instead.
Your
browser does not support embedded audio. You can try to
download
the audio file instead.
Breathing
Exercise
(Mindfulness)
Please ensure children are
supervised by a
trusted adult during this exercise.
Your browser does not support embedded audio. You
can try to
download
the audio file
instead.
Your
browser does not support embedded audio. You can try to
download
the audio file instead.
Breathing
Exercise
(Progressive Muscle Relaxation)
Your browser does not support
embedded audio. You
can try to
download
the audio file
instead.
Your browser does not support embedded
audio. You can
try to
download
the audio file instead.
Managing
Anxiety at Work
Your
browser does not support embedded audio. You can try
to
download
the audio file
instead.
Your browser
does not support embedded audio. You can try to
download
the audio file instead.
Tap to reveal more
Mental health services
First Stop for Mental Health
Not sure whom to reach out to? You can approach any of these First Stop for Mental Health. They can help identify your mental health needs, provide brief support, and guide you to the most suitable services:
National mindline
(24-hour)
In-person services
Digital
Alternatively, you can click
here
to explore mental health resources and services located near you. |
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- [Empagliflozin](https://www.healthhub.sg/medication-devices-and-treatment/medications/empagliflozin)
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Useful Guide
- Handling Medications
[Read more](https://www.healthhub.sg/medication-devices-and-treatment/handling-medications?sc_camp=92bd09f5ee6a45dec5a69e51369c1da0)
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- How Many Calories Do I Need A Day?
[Read more](https://www.healthhub.sg/well-being-and-lifestyle/food-diet-and-nutrition/how-much-to-eat-at-each-meal?sc_camp=92bd09f5ee6a45dec5a69e51369c1da0)
- Banish Nasty Nibbles With Healthy Snacks
[Read more](https://www.healthhub.sg/well-being-and-lifestyle/food-diet-and-nutrition/banish-nasty-nibbles-with-healthy-snacks?sc_camp=92bd09f5ee6a45dec5a69e51369c1da0)
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1. [Home](https://www.healthhub.sg/ "Home")
/
2. [Health Programmes](https://www.healthhub.sg/programmes "Health Programmes")
## MindSG - Discover
Explore our suite of self-care tools and resources to help you better understand and manage your mental health.
CONTRIBUTED BY  Health Promotion Board
- [Discover](https://www.healthhub.sg/programmes/mindsg/discover#home)
- [What is Mental Well-being](https://www.healthhub.sg/programmes/mindsg/about-mental-well-being#home)
- [Seeking Support](https://www.healthhub.sg/programmes/mindsg/seeking-support#home)
- [Caring For Ourselves]()
- [Understanding Psychosis](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-psychosis-adults#home)
- [Understanding Addictions](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-addictions-adults#home)
- [Sleeping Well](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/sleeping-well-adults#home)
- [Coping With Stress](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/coping-with-stress-adults#home)
- [Managing Our Emotions](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-our-emotions-adults#home)
- [Understanding Depression](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-depression-adults#home)
- [Living with OCD](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/living-with-ocd-adults#home)
- [Dealing with Anxiety Disorder](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/dealing-with-anxiety-disorder-adults#home)
- [Managing Dementia](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-dementia-seniors#home)
- [Learning About Cyber Wellness](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/learning-about-cyber-wellness-teens#home)
- [Preventing Self-harm and Suicide](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/preventing-self-harm-and-suicide-teens#home)
- [Undergoing Transitions](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/undergoing-transitions-seniors#home)
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- [Coping with Grief](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/coping-with-grief-seniors#home)
- [Understanding Bipolar Disorder](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-bipolar-disorder-adults#home)
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- [Who are we supporting?]()
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- [My Elderly Parent](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-elderly-parent#home)
- [My Family Member](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-family#home)
- [My Friend](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-friend#home)
- [My Colleague](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-colleague#home)
- [How to better support others]()
- [Youth](https://www.healthhub.sg/programmes/mindsg/caring-for-others/youth#home)
- [Adult](https://www.healthhub.sg/programmes/mindsg/caring-for-others/how-to-better-support-others#home)
- [Resources and Services]()
- [Tools & Services](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services_tools_and_services)
- [Other Useful Websites](https://www.healthhub.sg/programmes/mindsg/other-useful-websites#home)
[](https://www.healthhub.sg/programmes/mindsg/discover#helplines "Helplines")
[](https://www.healthhub.sg/programmes/mindsg/discover#helplines "Helplines")
[\<](https://www.healthhub.sg/programmes/mindsg/discover#previous "Some common signs and symptoms of burnout")
A small, thoughtful reply can make a tough moment feel lighter.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/youth)
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/youth)
 
## Your empathy can be comforting to them
Your empathy can be
comforting to them
Supporting with empathy means
acknowledging others' feelings
and views. This makes them feel
heard and that they are not alone.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/how-to-better-support-others#home)
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/how-to-better-support-others#home)
 
## Donât let Vascular Dementia happen to you.
Donât let Vascular
Dementia happen to you.
Forgetting your way home is not
a normal part of ageing. Act now to reduce your risk.
[**Read more**](https://www.healthhub.sg/programmes/aap/dementia#home)
[**Read more**](https://www.healthhub.sg/programmes/aap/dementia#home)
## Seeking support is a sign of strength
Find out how you can
reach out for support.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/seeking-support#home)  
[**Read more**](https://www.healthhub.sg/programmes/mindsg/seeking-support#home)
 
## Give your mental health the support it deserves
Give your mental
health the support it
deserves
Explore our directory of
helplines
and services here.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services)
[**Read more**](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services)
 
## Self-assessment tools at your fingertips
Self-assessment tools
at your fingertips
Try these tools to understand
your state of mental health.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services)
[**Read more**](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services)
A small, thoughtful reply can make a tough moment feel lighter.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/youth)
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/youth)
[\>](https://www.healthhub.sg/programmes/mindsg/discover#next "Some common signs and symptoms of burnout")
- 1
- 2
- 3
- 4
- 5
- 6
- 7
# Featured topics
[\>](https://www.healthhub.sg/programmes/mindsg/discover#previous)[\>](https://www.healthhub.sg/programmes/mindsg/discover#next)
-  
## About Mental Well-being
[**Read more**](https://www.healthhub.sg/programmes/186/mindsg/about-mental-well-being#home "Learn more about mental health, mental wellbeing, when to ask for help and more")
-  
## Revenge Bedtime Procrastination
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/sleeping-well-adults#revenge-bedtime-procrastination "Learn how revenge bedtime procrastination may be affecting your sleep")
-  
## Burnout
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/coping-with-stress-adults#what-is-burnout "Learn what is burnout, how it affects your mental wellbeing and how to ask for help")
-  
## Toxic Positivity
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-our-emotions-youths#avoid-toxic-positivity "Learn about toxic positivity")
-  
## Signs & Symptoms of Depression
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-depression-adults#depression-signs-and-symptoms "Learn about the symptoms of depression or signs of depression")
-  
## Myths about Dementia
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-dementia-seniors#what-is-dementia "Learn what is dementia and the myths about dementia")
-  
## Signs & Symptoms of Anxiety Disorders
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/dealing-with-anxiety-disorder-adults#signs-and-symptoms "Learn more about anxiety disorder and anxiety disorder symptoms")
-  
## Cyber Wellness for Our Child & Teen
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/learning-about-cyber-wellness-teens#home "Learn more about cyber wellness including dangers of social media for teens, cyber safety and screen time for children")
# Interesting reads
Explore these topics to improve your mental health.
[ Making a Difference by Supporting Others](https://www.healthhub.sg/programmes/MindSG/Caring-For-Others/How-To-Better-Support-Others#home "Lending a listening ear, active listening to others and being a pillar of support to others")
[ Caring for our emotions as Teens](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-our-emotions-teens#home "Learn more teenage emotions and teen emotional wellbeing")
[ Managing everyday stress as Youths](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/coping-with-stress-youths#home "How to manage stress and stress management for youths and young adults")
[ Starting our day right with a good nightâs sleep](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/sleeping-well-adults#home "Learn more about sleep and get sleep tips to improve your mental wellbeing")
[ Understanding dementia](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-dementia-seniors#home "Learn what is dementia, vascular dementia and dementia caregiving")
[ Supporting Our Child & Teen's Mental Well-being](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-child-teenager#home "Learn more about our children's mental health")
[ Supporting our parents through their golden age](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-elderly-parent#home "Learn how to improve your mental health and mental wellbeing")
[ Becoming our familyâs pillar of support](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-family#home "Learn how to be a pillar to family members reaching out for help for mental health")
[ Helping our friend in need](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-friend#home "Learn how to be a good friend or how to help a stressed friend")
[ Caring for our colleagueâs well-being](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-colleague#home "Learn more about helping others like our colleagues to improve their mental wellbeing")
[Click to show more ](https://www.healthhub.sg/programmes/mindsg/discover#click-to-reveal-more "Click to show more")
[Click to show less ](https://www.healthhub.sg/programmes/mindsg/discover#click-to-reveal-less "Click to show less")
# Useful resources
[\>](https://www.healthhub.sg/programmes/mindsg/discover#previous)[\>](https://www.healthhub.sg/programmes/mindsg/discover#next)
- [Self-assessment Tools](https://www.healthhub.sg/programmes/mindsg/discover#self-assessment-tools "Self-assessment tools or mental health test or mental wellbeing test to evaluate your mental wellbeing")
- [Audio Guides & Exercises](https://www.healthhub.sg/programmes/mindsg/discover#audio-guides-and-exercises "Audio guides for mindfulness breathing exercises, deep breathing exercises and more")
- [Educational videos](https://www.healthhub.sg/programmes/mindsg/discover#educational-videos "Educational videos to improve your mental health and emotional wellbeing")
- [Infographics](https://www.healthhub.sg/programmes/mindsg/discover#infographics "Infographics to help you develop habits to improve mental health and mental wellness")
- [Interactive Tools](https://www.healthhub.sg/programmes/mindsg/discover#interactive-tools "Stickers, can-do lists, emotions explorer and more to improve your mental wellbeing")
## Self-assessment Tools
- [General](https://www.healthhub.sg/programmes/mindsg/discover#general-assessment-tool) [General](https://www.healthhub.sg/programmes/mindsg/discover#modal-general-assessment-tool)
- [Stress](https://www.healthhub.sg/programmes/mindsg/discover#stress-assessment-tool "Stress self-assessment tool or stress test to evaluate your stress levels") [Stress](https://www.healthhub.sg/programmes/mindsg/discover#modal-stress-assessment-tool "Stress self-assessment tool or stress test to evaluate your stress levels")
- [Depression](https://www.healthhub.sg/programmes/mindsg/discover#depression-assessment-tool "Depression self-assessment tool or depression test to evaluate your emotional state") [Depression](https://www.healthhub.sg/programmes/mindsg/discover#modal-depression-assessment-tool "Depression self-assessment tool or depression test to evaluate your emotional state")
- [Anxiety](https://www.healthhub.sg/programmes/mindsg/discover#anxiety-assessment-tool "Anxiety self-assessment tool or anxiety test or anxiety disorder test to evaluate your anxiety levels") [Anxiety](https://www.healthhub.sg/programmes/mindsg/discover#modal-anxiety-assessment-tool "Anxiety self-assessment tool or anxiety test or anxiety disorder test to evaluate your anxiety levels")
### Mental well-being self-assessment tool
Our mental well-being is important because it affects how we handle stress and tackle the different demands in our lives. Having a positive mindset and being resilient can directly affect our overall well-being.
The Singapore Mental Wellbeing Scale is a set of 16 questions that those **aged 18 and above** can use to assess their state of mental well-being.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt, thought, and behaved **IN THE PAST TWO WEEKS** â not just today.
Complete all 16 questions.
Your score will be automatically calculated and shown to you after you submit this questionnaire.
[Start self-assessment](https://www.healthhub.sg/programmes/MindSG/About-Mental-Well-Being#mental-wellbeing-self-assessment-tool-questions "Start self-assessment")
Developed in partnership with the Psychology Department of Nanyang Technological University.
Chan, M. F., Isnis, I., Chang, W. C., Chew, L., & Sng, Y. L. (2013). Development and Validation of a Mental Wellbeing Scale in Singapore. Psychology, 04(07), 592â606. <https://doi.org/10.4236/psych.2013.47085>
### Stress self-assessment tool
Stress is a normal response to everyday pressures.
The Stress subscale is a set of 7 questions adapted from the Depression, Anxiety and Stress Scale (DASS) that those **aged 14 and above** can use to assess their reactions to stress levels and ability to relax.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt **IN THE PAST 7 DAYS** â not just how you feel today.
Complete all 7 questions.
Your score will be automatically calculated and shown to you after you submit your responses.
[Start self-assessment](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Coping-With-Stress-Adults#stress-assessment-tool-questions "Start self-assessment")
Lovibond, S.H. & Lovibond, P.F. (1995). Manual for the Depression Anxiety Stress Scales. (2nd Ed.) Sydney: Psychology Foundation
Antony, M. M., Bieling, P. J., Cox, B. J., Enns, M. W., & Swinson, R. P. (1998). Psychometric properties of the 42-item and 21-item versions of the Depression Anxiety Stress Scales in clinical groups and a community sample. Psychological Assessment, 10(2), 176â181. <https://doi.org/10.1037/1040-3590.10.2.176>
### Depression self-assessment tool
Depression affects the body, mood, and thoughts to a point of dysfunction, impacting an individualâs ability to function at work, at school, and at home.
The Patient Health Questionnaire (PHQ-9) is a set of 9 questions that those **aged 12 and above** can use to assess if they might be suffering from depression. It helps one take stock of where they are at, so they can make a plan to feel better soon.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt **IN THE PAST TWO WEEKS** â not just how you feel today.
Complete all 9 questions.
Your score will be automatically calculated and shown to you after you submit this questionnaire.
[Start self-assessment](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Understanding-Depression-Adults#depression-assessment-tool-questions "Start self-assessment")
Kroenke, K., Spitzer, R. L., & Williams, J. B. (2001). The PHQ-9: validity of a brief depression severity measure. Journal of general internal medicine, 16(9), 606â613. <https://doi.org/10.1046/j.1525-1497.2001.016009606.x>
Subramaniam, M., Abdin, E., Vaingankar, J. A., Shafie, S., Chua, B. Y., Sambasivam, R., Zhang, Y. J., Shahwan, S., Chang, S., Chua, H. C., Verma, S., James, L., Kwok, K. W., Heng, D., & Chong, S. A. (2019). Tracking the mental health of a nation: Prevalence and correlates of mental disorders in the second Singapore mental health study. Epidemiology and Psychiatric Sciences, 29, e29. <https://doi.org/10.1017/S2045796019000179>
### Anxiety self-assessment tool
Anxiety disorder is when our anxiety (feelings of worry, nervousness, or unease) is persistent, excessive, and irrational.
The General Anxiety Disorder-7 (GAD-7) is a set of 7 questions that those **aged 12 and above** can use to assess if they might be suffering from anxiety disorder and to take steps to feel better.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt **IN THE PAST 2 WEEKS** â not just how you feel today.
Complete all 7 questions.
Your score will be automatically calculated and shown to you after you submit your responses.
[Start self-assessment](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Dealing-with-Anxiety-Disorder-Adults#anxiety-self-assessment-tool-questions "Start self-assessment")
Spitzer, R. L., Kroenke, K., Williams, J. B., & Löwe, B. (2006). A brief measure for assessing generalized anxiety disorder: The GAD-7. Archives of Internal Medicine, 166(10), 1092â1097. <https://doi.org/10.1001/archinte.166.10.1092>.
## Audio Guides & Exercises
POPULAR
Breathing Exercise (Deep Breathing)
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/69a470a5ea634ef586da74dec647685f?v=0cfc96d0) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/69a470a5ea634ef586da74dec647685f?v=0cfc96d0) the audio file instead.
POPULAR
Breathing Exercise (Guided Imagery)
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/1386dc97fc7442e994a5f2e247510d92?v=36ca3616) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/1386dc97fc7442e994a5f2e247510d92?v=36ca3616) the audio file instead.
Breathing Exercise (Mindfulness)
Please ensure children are supervised by a trusted adult during this exercise.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/6b2e9fcf26044964b136122a744cf49a?v=a54c2565) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/6b2e9fcf26044964b136122a744cf49a?v=a54c2565) the audio file instead.
Breathing Exercise (Progressive Muscle Relaxation)
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/5c7e1c7c72a8481781463dc5041ab459?v=a4e85f67) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/5c7e1c7c72a8481781463dc5041ab459?v=a4e85f67) the audio file instead.
Managing Anxiety at Work
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/8c2050c3dbda4e52a73bfc4fabc39752?v=611bde5d) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/8c2050c3dbda4e52a73bfc4fabc39752?v=611bde5d) the audio file instead.
Recharging from Workplace Burnout
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/e443b7ef2d0b45b3ab2c04fd69b1300c?v=00588f7b) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/e443b7ef2d0b45b3ab2c04fd69b1300c?v=00588f7b) the audio file instead.
Sleep Sound (Amazon Forest)
[Try it now](https://www.mindline.sg/home?wysa_tool_id=amazon_forest)
Sleep Exercise (Drift To Sleep)
[Try it now](https://www.mindline.sg/home?wysa_tool_id=drift_to_sleep)
Sleep Exercise (Sleep Deeply)
[Try it now](https://www.mindline.sg/home?wysa_tool_id=sleep_deeply)
Relaxation Exercise (Relax Each Muscle)
[Try it now](https://www.mindline.sg/home?wysa_tool_id=deep_relaxation)
Mindfulness Exercise (Balance Yourself)
Please ensure children are supervised by a trusted adult during this exercise.
[Try it now](https://www.mindline.sg/home?wysa_tool_id=balance_yourself)
Mindfulness Exercise (Anchor Yourself)
Please ensure children are supervised by a trusted adult during this exercise.
[Try it now](https://www.mindline.sg/home?wysa_tool_id=anchor_yourself)
Visualisation Exercise (Managing Anxiety)
[Try it now](https://www.mindline.sg/home?wysa_tool_id=feel_more_control)
[Tap to reveal more ](https://www.healthhub.sg/programmes/mindsg/discover#click-to-reveal-more "Tap to reveal more")
[Tap to reveal less ](https://www.healthhub.sg/programmes/mindsg/discover#click-to-reveal-less "Tap to reveal less")
## Educational videos
[\<](https://www.healthhub.sg/programmes/mindsg/discover#previous "Some common signs and symptoms of burnout")
[ âOKAYâ Tips For Mental Well-Being Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Do I have Dementia and Where to Seek Support Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Living with Dementia (Change in Behaviour) Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Living with Dementia (Communication) Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Let's Talk about Vascular Dementia Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Deep Breathing Technique Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Understanding Emotions Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Safeguarding against Online Falsehoods Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Stress Relief Exercises Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Understanding Depression Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Understanding Obsessive Compulsive Disorder (OCD) Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[ Understanding Anxiety Watch now](https://www.healthhub.sg/programmes/mindsg/discover#educational-video-modal)
[\>](https://www.healthhub.sg/programmes/mindsg/discover#next "Some common signs and symptoms of burnout")
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[\<](https://www.healthhub.sg/programmes/mindsg/discover#prev)
[âOKAYâ Tips For Mental Well-Being](https://www.healthhub.sg/programmes/mindsg/discover)
[Do I have Dementia and Where to Seek Support](https://www.healthhub.sg/programmes/mindsg/discover)
[Living with Dementia (Change in Behaviour)](https://www.healthhub.sg/programmes/mindsg/discover)
[Living with Dementia (Communication)](https://www.healthhub.sg/programmes/mindsg/discover)
[Let's Talk about Vascular Dementia](https://www.healthhub.sg/programmes/mindsg/discover)
[Deep Breathing Technique](https://www.healthhub.sg/programmes/mindsg/discover)
[Understanding Emotions](https://www.healthhub.sg/programmes/mindsg/discover)
[Safeguarding against Online Falsehoods](https://www.healthhub.sg/programmes/mindsg/discover)
[Stress Relief Exercises](https://www.healthhub.sg/programmes/mindsg/discover)
[Understanding Depression](https://www.healthhub.sg/programmes/mindsg/discover)
[Understanding Obsessive Compulsive Disorder (OCD)](https://www.healthhub.sg/programmes/mindsg/discover)
[Understanding Anxiety](https://www.healthhub.sg/programmes/mindsg/discover)
[\>](https://www.healthhub.sg/programmes/mindsg/discover#next)
## Infographics
[\<](https://www.healthhub.sg/programmes/mindsg/discover#previous "Useful self-help tools")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/119c6fd06e33462797c81e97d0244fa9?v=a1b1fefc "Feelings Tracker ")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/cba3bae024504d9ab1b6c3e342ac5131?v=399fe83e "Checking in on Family & Friends")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/b5c629eaf01b49eab36da5bb619d402d?v=97c8913c "My Positivity Guide")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/c2d3b51f3bdb4eedb844fd9563978ead?v=4846e71e "Relaxation Exercise ")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/0d6347e1b6b3439783972257154f5614?v=0b0de835 "3 Tips to Unlock Positivity")
[\>](https://www.healthhub.sg/programmes/mindsg/discover#next "Useful self-help tools")
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## Interactive Tools
[\<](https://www.healthhub.sg/programmes/mindsg/discover#previous "Useful self-help tools")
[](https://t.me/addstickers/yawnyourway "Telegram Stickers for Good Sleep ")
[](https://t.me/addstickers/hi_justcheckingin "Telegram Stickers for Reaching Out to Support Someone ")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/381a243060d342e9a71dce262bed4ff9?v=af823133 "Daily Mental Well-being Can-do List (Week 1)")
[](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/5e0fc49e2fc243cbbf2092377435911b?v=c2ce9348 "Daily Mental Well-being Can-do List (Week 2)")
[](https://www.healthhub.sg/programmes/mindsg/emotionsexplorer#home "Emotions Explorer")
[\>](https://www.healthhub.sg/programmes/mindsg/discover#next "Useful self-help tools")
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# Mental health services
[Self-help tools](https://www.healthhub.sg/programmes/mindsg/discover#panel-self-help-tools "Self-help tools")
[For Self](https://www.mindline.sg/ "For Self")
[For Youths](https://mindline.sg/youth "For Youths")
[For Working Adults](https://www.mindline.sg/workspace "For Working Adults")
[Text-based services or helplines](https://www.healthhub.sg/programmes/mindsg/discover#panel-text-based-services-helplines "Text-based services or helplines")
Samaritans of Singapore
24-hour chatbox function
 [Care Text](https://www.sos.org.sg/ "Care Text")
Samaritans of Singapore
24-hour
[1-767](tel:1767 "Call 1-767")
National mindline
24-hour
[1-771](tel:1771 "Call 1-771")
[6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
[Text-based services](https://www.healthhub.sg/programmes/mindsg/discover#text-based-services "Text-based services")
[Helplines](https://www.healthhub.sg/programmes/mindsg/discover#text-based-helplines "Helplines")
[Mental health services](https://www.healthhub.sg/programmes/mindsg/discover#panel-mental-health-services "Mental health services")
[For Youths](https://www.healthhub.sg/programmes/mindsg/discover#services-for-youths "For Youths")
[For Everyone](https://www.healthhub.sg/programmes/mindsg/discover#services-for-everyone "For Everyone")
[For Working Individuals](https://www.healthhub.sg/programmes/mindsg/discover#services-for-working-individuals "For Working Individuals")
[For National Servicemen](https://www.healthhub.sg/programmes/mindsg/discover#services-for-national-servicemen "For National Servicemen")
[Financial information (e.g. subsidies)](https://www.healthhub.sg/programmes/mindsg/discover#panel-financial-information "Financial information (e.g. subsidies)")
[Chronic Disease Management Programme (CDMP)](https://www.healthhub.sg/programmes/mindsg/discover#chronic-disease-management-programme "Chronic Disease Management Programme (CDMP)")
[Community Health Assist Scheme (CHAS)](https://www.healthhub.sg/programmes/mindsg/discover#community-health-assist-scheme "Community Health Assist Scheme (CHAS)")
# First Stop for Mental Health
Not sure whom to reach out to? You can approach any of these First Stop for Mental Health. They can help identify your mental health needs, provide brief support, and guide you to the most suitable services:
National mindline
(24-hour)
[ 1-771](tel:1771 "Call 1-771")
[ 6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[ CREST](https://aic.sg/CREST "crest")
[ CHAT (for individuals aged 16-30)](http://chat.mentalhealth.sg/ "chat")
Digital
[ mindline.sg](https://www.mindline.sg/ "mindline.sg")
National mindline
(24-hour)
[](tel:1771 "Call 1-771") [](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest") [](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
Alternatively, you can click [here](https://mindline.sg/mental-health-service-providers/start) to explore mental health resources and services located near you.
A joint initiative
Samaritans of Singapore
24-hour chatbox function
[Care Text](https://www.sos.org.sg/ "Care Text") 
National mindline
24-hour
[6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771") 
Samaritans of Singapore
24-hour hotline
 [1-767](tel:1767 "Call 1-767")
National mindline
24-hour hotline
 [1-771](tel:1771 "Call 1-771")
## Services for Youths
School Counsellors
School counsellors can help students learn strategies to manage their emotions and cope with stressful situations. This enables them to make good choices for positive change and development. If you are a student, donât be afraid to approach your teacher if you wish to get support from a school counsellor.
***
CHAT
CHAT provides confidential mental health assessments and support, tailored to young people aged 16-30. Their services are available in-person, or online via video or text.
For more information, visit [chat.mentalhealth.sg](http://chat.mentalhealth.sg/)
***
Other Mental Health Services
Mental health services are also provided by General Practitioners (GPs), Polyclinics, and Social Service Agencies such as the Youth Community Outreach Team (CREST-Youth) and the Youth Integrated Team (YIT).
Find the service you need here:
[List of Services](https://mindline.sg/mental-health-service-providers/start)
Services
### Youth Community Outreach Team (CREST-Youth) for increased mental health awareness and early identification of mental health issues
CREST-Youth organises outreach events, involves parents and peers in recovery journeys, and links youths to appropriate health and social support networks.
### Youth Integrated Team (YIT) for assessment, therapy, and counselling
YIT provides assessment, therapeutic intervention, and case management to ensure youths are closely monitored while being supported. The team facilitates the formation of a supportive relationship between youths and their families, and provide holistic case management by working actively with other youth agencies, schools, and community partners.
### General Practitioners (GPs) & Polyclinics for accessible and holistic management of mental & physical health
You may also choose to visit your nearest GP or polyclinic for professional consultation, diagnosis, and treatment for mental health.
[Read more to understand about these services Read less ](https://www.healthhub.sg/programmes/mindsg/discover#additional-services-for-youths)
## Services for Everyone
Mental Health Services for Everyone
Mental health services are also provided by General Practitioners (GPs), Polyclinics, and Social Service Agencies near you.
[List of Services](https://mindline.sg/mental-health-service-providers/start)
Services
### Community Outreach Team (CREST) for Early Identification & Basic Emotional Support
CREST provides information on mental health conditions and dementia, conducts screening to identify whether you are at risk of having a mental health condition, offers emotional support to individuals and links individuals to relevant health and social care services when necessary.
### Community Intervention Team (COMIT) for Assessment, Counseling & Caregiver Support
COMIT provides assessment, counselling, therapy, and support to individuals. It also provides caregivers with access to support groups.
### General Practitioners (GPs) & Polyclinics for accessible and holistic management of Mental & Physical Health
You may also choose to visit your nearest GP or polyclinic for professional consultation, diagnosis, and treatment for mental health.
[Read more to understand about these services Read less ](https://www.healthhub.sg/programmes/mindsg/discover#additional-services-for-everyone)
## Services For Working Individuals
Mental Health Services for Working Individuals
The Tripartite Advisory on Mental Well-being at Workplaces has set out recommendations to support employees' mental well-being across organisational, team and individual levels.
Learn more about the recommendations [here](https://www.mom.gov.sg/covid-19/tripartite-advisory-on-mental-well-being-at-workplaces).
## Services For National Servicemen
If you are serving NS and facing adjustment stress, you can share your concerns with trained professionals here:
Counselling Helplines
| Service | Helpline | Operating hours |
|---|---|---|
| Singapore Armed Forces (SAF) | 1800 278 0022 | 24 hours |
| Singapore Civil Defence Force (SCDF) | 1800 286 6666 | 24 hours |
| Singapore Police Force (SPF) | 1800 255 1151 | Monday to Friday: 8.30am to 6.30pm, excluding Public Holidays |
## Chronic Disease Management Programme (CDMP)
The [CDMP](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medisave/outpatient-care/ "The CDMP covers dementia and mental health conditions such as anxiety, bipolar disorder, major depression and schizophrenia.") covers dementia and mental health conditions such as anxiety, bipolar disorder,
major depression and schizophrenia.
You can use Medisave for CDMP to help pay part of the outpatient cost.
Schemes
MediSave for Inpatient Psychiatric Episodes
Click [here](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medisave/inpatient-care) to learn more about how MediSave can be used for inpatient psychiatric care.
MediSave for Outpatient Mental Health Treatment
Click [here](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medisave/outpatient-care/) to find out how MediSave can be used for outpatient mental health treatment, specifically for conditions covered under CDMP.
MediShield Life for Inpatient Psychiatric Claims
Click [here](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medishield-life/medishield-life-benefits) to find out more on the MediSheld Life inpatient psychiatric claim limits.
## Community Health Assist Scheme (CHAS)
To cover some of the cost for the treatment of chronic conditions including mental health conditions (such as Bipolar Disorder, Dementia, Major Depression, Schizophrenia), all CHAS, Merdeka Generation (MG) and Pioneer Generation (PG) cardholders can receive subsidies for select conditions at their nearest CHAS GP clinic.
Visit here for more information about [CHAS](https://www.chas.sg/about-the-scheme "Visit here for more information about CHAS.") .
**Crisis Helplines**
If you have thoughts about suicide, these helplines are available to provide you with a listening ear.
24-hour
[ Samaritans of Singapore](tel:1767 "Call 1-767")
[ Samaritans of Singapore](https://wa.me/6591511767 "WhatsApp 9151-1767")
In the event of a life-threatening medical situation, call **995** or go to the nearest A\&E.
**First Stop for Mental Health**
If you need general mental health support, these **First Stop for Mental Health** are available to help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.
National mindline
(24-hour)
[Ă 1-771](tel:1771 "Call 1-771")
[Ă 6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[ CREST](https://aic.sg/CREST "crest")
[ CHAT (for individuals aged 16-30)](http://chat.mentalhealth.sg/ "chat")
Digital
[ mindline.sg](https://www.mindline.sg/ "mindline.sg")
**Crisis Helpline**
If you have thoughts about suicide, these helplines are available to provide you with a listening ear.
24-hour
[](tel:1767 "Call 1-767")[](https://wa.me/6591511767 "WhatsApp 9151-1767")
In the event of a life-threatening medical situation, call **995** or go to the nearest A\&E.
**First Stop for Mental Health**
If you need general mental health support, these **First Stop for Mental Health** are available to help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.
National mindline
(24-hour)
[](tel:1771 "Call 1-771")[](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest")[](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
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| Readable Markdown | 1. /
Explore our suite of self-care tools and resources to help you better understand and manage your mental health.
[](https://www.healthhub.sg/programmes/mindsg/discover#helplines "Helplines")
[](https://www.healthhub.sg/programmes/mindsg/discover#helplines "Helplines")
[\<](https://www.healthhub.sg/programmes/mindsg/discover#previous "Some common signs and symptoms of burnout")
 
Your empathy can be
comforting to them
Supporting with empathy means
acknowledging others' feelings
and views. This makes them feel
heard and that they are not alone.
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/how-to-better-support-others#home)
[**Read more**](https://www.healthhub.sg/programmes/mindsg/caring-for-others/how-to-better-support-others#home)
[\>](https://www.healthhub.sg/programmes/mindsg/discover#next "Some common signs and symptoms of burnout")
Featured topics
## Interesting reads
Explore these topics to improve your mental health.
Useful resources
- [Self-assessment Tools](https://www.healthhub.sg/programmes/mindsg/discover#self-assessment-tools "Self-assessment tools or mental health test or mental wellbeing test to evaluate your mental wellbeing")
- [Audio Guides & Exercises](https://www.healthhub.sg/programmes/mindsg/discover#audio-guides-and-exercises "Audio guides for mindfulness breathing exercises, deep breathing exercises and more")
- [Educational videos](https://www.healthhub.sg/programmes/mindsg/discover#educational-videos "Educational videos to improve your mental health and emotional wellbeing")
- [General](https://www.healthhub.sg/programmes/mindsg/discover#general-assessment-tool) [General](https://www.healthhub.sg/programmes/mindsg/discover#modal-general-assessment-tool)
- [Stress](https://www.healthhub.sg/programmes/mindsg/discover#stress-assessment-tool "Stress self-assessment tool or stress test to evaluate your stress levels") [Stress](https://www.healthhub.sg/programmes/mindsg/discover#modal-stress-assessment-tool "Stress self-assessment tool or stress test to evaluate your stress levels")
- [Depression](https://www.healthhub.sg/programmes/mindsg/discover#depression-assessment-tool "Depression self-assessment tool or depression test to evaluate your emotional state") [Depression](https://www.healthhub.sg/programmes/mindsg/discover#modal-depression-assessment-tool "Depression self-assessment tool or depression test to evaluate your emotional state")
- [Anxiety](https://www.healthhub.sg/programmes/mindsg/discover#anxiety-assessment-tool "Anxiety self-assessment tool or anxiety test or anxiety disorder test to evaluate your anxiety levels") [Anxiety](https://www.healthhub.sg/programmes/mindsg/discover#modal-anxiety-assessment-tool "Anxiety self-assessment tool or anxiety test or anxiety disorder test to evaluate your anxiety levels")
### Mental well-being self-assessment tool
Our mental well-being is important because it affects how we handle stress and tackle the different demands in our lives. Having a positive mindset and being resilient can directly affect our overall well-being.
The Singapore Mental Wellbeing Scale is a set of 16 questions that those **aged 18 and above** can use to assess their state of mental well-being.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt, thought, and behaved **IN THE PAST TWO WEEKS** â not just today.
Complete all 16 questions.
Your score will be automatically calculated and shown to you after you submit this questionnaire.
Developed in partnership with the Psychology Department of Nanyang Technological University.
Chan, M. F., Isnis, I., Chang, W. C., Chew, L., & Sng, Y. L. (2013). Development and Validation of a Mental Wellbeing Scale in Singapore. Psychology, 04(07), 592â606. <https://doi.org/10.4236/psych.2013.47085>
### Stress self-assessment tool
Stress is a normal response to everyday pressures.
The Stress subscale is a set of 7 questions adapted from the Depression, Anxiety and Stress Scale (DASS) that those **aged 14 and above** can use to assess their reactions to stress levels and ability to relax.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt **IN THE PAST 7 DAYS** â not just how you feel today.
Complete all 7 questions.
Your score will be automatically calculated and shown to you after you submit your responses.
Lovibond, S.H. & Lovibond, P.F. (1995). Manual for the Depression Anxiety Stress Scales. (2nd Ed.) Sydney: Psychology Foundation
Antony, M. M., Bieling, P. J., Cox, B. J., Enns, M. W., & Swinson, R. P. (1998). Psychometric properties of the 42-item and 21-item versions of the Depression Anxiety Stress Scales in clinical groups and a community sample. Psychological Assessment, 10(2), 176â181. <https://doi.org/10.1037/1040-3590.10.2.176>
### Depression self-assessment tool
Depression affects the body, mood, and thoughts to a point of dysfunction, impacting an individualâs ability to function at work, at school, and at home.
The Patient Health Questionnaire (PHQ-9) is a set of 9 questions that those **aged 12 and above** can use to assess if they might be suffering from depression. It helps one take stock of where they are at, so they can make a plan to feel better soon.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt **IN THE PAST TWO WEEKS** â not just how you feel today.
Complete all 9 questions.
Your score will be automatically calculated and shown to you after you submit this questionnaire.
Kroenke, K., Spitzer, R. L., & Williams, J. B. (2001). The PHQ-9: validity of a brief depression severity measure. Journal of general internal medicine, 16(9), 606â613. <https://doi.org/10.1046/j.1525-1497.2001.016009606.x>
Subramaniam, M., Abdin, E., Vaingankar, J. A., Shafie, S., Chua, B. Y., Sambasivam, R., Zhang, Y. J., Shahwan, S., Chang, S., Chua, H. C., Verma, S., James, L., Kwok, K. W., Heng, D., & Chong, S. A. (2019). Tracking the mental health of a nation: Prevalence and correlates of mental disorders in the second Singapore mental health study. Epidemiology and Psychiatric Sciences, 29, e29. <https://doi.org/10.1017/S2045796019000179>
### Anxiety self-assessment tool
Anxiety disorder is when our anxiety (feelings of worry, nervousness, or unease) is persistent, excessive, and irrational.
The General Anxiety Disorder-7 (GAD-7) is a set of 7 questions that those **aged 12 and above** can use to assess if they might be suffering from anxiety disorder and to take steps to feel better.
**Please note this is a self-assessment and not a medical diagnosis.**
***
Instructions
For each question, please SELECT the option that comes closest to how you have felt **IN THE PAST 2 WEEKS** â not just how you feel today.
Complete all 7 questions.
Your score will be automatically calculated and shown to you after you submit your responses.
Spitzer, R. L., Kroenke, K., Williams, J. B., & Löwe, B. (2006). A brief measure for assessing generalized anxiety disorder: The GAD-7. Archives of Internal Medicine, 166(10), 1092â1097. <https://doi.org/10.1001/archinte.166.10.1092>.
POPULAR
Breathing Exercise (Deep Breathing)
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/69a470a5ea634ef586da74dec647685f?v=0cfc96d0) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/69a470a5ea634ef586da74dec647685f?v=0cfc96d0) the audio file instead.
POPULAR
Breathing Exercise (Guided Imagery)
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/1386dc97fc7442e994a5f2e247510d92?v=36ca3616) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/1386dc97fc7442e994a5f2e247510d92?v=36ca3616) the audio file instead.
Breathing Exercise (Mindfulness)
Please ensure children are supervised by a trusted adult during this exercise.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/6b2e9fcf26044964b136122a744cf49a?v=a54c2565) the audio file instead.
Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/6b2e9fcf26044964b136122a744cf49a?v=a54c2565) the audio file instead.
Breathing Exercise (Progressive Muscle Relaxation)
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Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/5c7e1c7c72a8481781463dc5041ab459?v=a4e85f67) the audio file instead.
Managing Anxiety at Work
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Your browser does not support embedded audio. You can try to [download](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/8c2050c3dbda4e52a73bfc4fabc39752?v=611bde5d) the audio file instead.
[Tap to reveal more ](https://www.healthhub.sg/programmes/mindsg/discover#click-to-reveal-more "Tap to reveal more")
Mental health services
## First Stop for Mental Health
Not sure whom to reach out to? You can approach any of these First Stop for Mental Health. They can help identify your mental health needs, provide brief support, and guide you to the most suitable services:
National mindline
(24-hour)
[](tel:1771 "Call 1-771") [](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest") [](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
Alternatively, you can click [here](https://mindline.sg/mental-health-service-providers/start) to explore mental health resources and services located near you. |
| Shard | 35 (laksa) |
| Root Hash | 3029134275529306235 |
| Unparsed URL | sg,healthhub!www,/programmes/mindsg/discover s443 |