Test Page for Self Check-In

DASS-21

The DASS is a clinical assessment that measures the three related states of depression, anxiety and stress. It has 21 questions and takes about 3 minutes to complete. 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
1
I found it hard to wind down
2
I was aware of dryness of my mouth
3
I couldn't seem to experience any positive feeling at all
4
I experienced breathing difficulty (e.g., excessively rapid breathing, breathlessness in the absence of physical exertion)
5
I found it difficult to work up the initiative to do things
6
I tended to over-react to situations
7
I experienced trembling (e.g., in the hands)
8
I felt that I was using a lot of nervous energy
9
I was worried about situations in which I might panic and make a fool of myself
10
I felt that I had nothing to look forward to
11
I found myself getting agitated
12
I found it difficult to relax
13
I felt down-hearted and blue
14
I was intolerant of anything that kept me from getting on with what I was doing
15
I felt I was close to panic
16
I was unable to become enthusiastic about anything
17
I felt I wasn't worth much as a person
18
I felt that I was rather touchy
19
I was aware of the action of my heart in the absence of physical exertion (e.g., sense of heart rate increase, heart missing a beat)
20
I felt scared without any good reason
21
I felt that life was meaningless
Now we would like you to rate your current situation based on our four components of wellbeing. This is a chance for you to consider where your areas of strength and need are.
1
Give yourself a rating out of 10 for how well you are physically. Here are some things to consider:
  • Am I sick or do I have an illness?
  • Do I have any injuries to my body?
  • How is my energy level?
  • Am I sleeping well?
  • Can I move around and work without experiencing pain or discomfort?
2
Give yourself a rating out of 10 for how well you are psychologically and emotionally. Here are some things to consider:
  • Have I struggled to manage emotions lately (e.g., anger, sadness)?
  • Do I feel overwhelmed or over stressed frequently?
  • Do I find that I have a “short fuse” or that I can not tolerate stress?
  • Can I remember things and pay attention well at work?
  • Am I having times where I feel happy and hopeful?
3
Give yourself a rating out of 10 for how well you are doing in your relationships with others. Here are some things to consider:
  • Am I happy with my support network?
  • Do I feel connected and close to important people in my life?
  • Do I feel like I can call on people for support?
  • Do I feel like I can manage conflict with others?
  • Can I get along with people in my day-to-day life?
4
Give yourself a rating out of 10 for how well you think you are going in your relationship with yourself. Here are some things to consider:
  • Do I have a good idea of what is important to me in life?
  • Do I have goals or ideas for my future?
  • Am I confident and happy with myself as I am?
  • Can I be kind to myself when times are tough?
  • Am I proud of my achievements?