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Feeling Stressed, Anxious, or Depressed? Here’s a Simple Way to Check In on Your Mental Health
Ever wonder if what you’re feeling is just a rough patch or something more?
The DASS-21 is a simple, research-backed tool designed to help you measure your levels of depression, anxiety, and stress – giving you valuable insight into your mental well-being.
Let’s break down how it works and what your results can tell you.
What is the DASS-21?
The DASS-21 (Depression, Anxiety, and Stress Scales – 21) is a short, scientifically validated questionnaire designed to measure your levels of depression, anxiety, and stress. It’s a widely used self-assessment tool that helps people gain insight into their mental health.
Unlike a clinical diagnosis, the DASS-21 is not used to label or diagnose mental health conditions. Instead, it provides a snapshot of your emotional state, which can help guide self-reflection or professional support.
What Does the DASS-21 Measure?
The test is divided into three key areas:
1️⃣ Depression
Measures feelings of sadness, hopelessness, and lack of motivation.
High scores may indicate persistent low mood or loss of interest in daily activities.
2️⃣ Anxiety
Assesses nervousness, excessive worry, and physical symptoms like a racing heart.
Helps identify if anxiety is interfering with daily life.
3️⃣ Stress
Looks at how overwhelmed, irritable, or tense you feel.
High scores may indicate difficulty managing everyday pressures.
Each section has seven questions, and you rate how much each statement applied to you over the past week on a scale from 0 to 3 (0 = Did not apply, 3 = Applied very much).
How is the DASS-21 Scored?
Your total score in each category is used to determine whether your levels of depression, anxiety, and stress are:
✅ Normal
⚠️ Mild to Moderate (may indicate some distress)
🚨 Severe to Extremely Severe (suggests a need for support)
The higher the score, the more intense the symptoms. However, these scores are not a diagnosis – they simply highlight areas where you may need extra care or professional guidance.
How Can the DASS-21 Help You?
The DASS-21 is a useful tool for:
🔹 Self-awareness – Helps you check in with your mental well-being.
🔹 Tracking patterns – If you take it over time, you can see how your mood fluctuates.
🔹 Starting conversations – If you’re unsure how to explain how you feel, your results can be a helpful starting point with a therapist or counsellor.
While self-assessments like the DASS-21 can provide valuable insight, they should never replace professional advice. If you score in the moderate to severe range, it’s worth reaching out for support from a counsellor or psychologist.
When to Seek Professional Support
If your results show high levels of depression, anxiety, or stress, or if you’ve been struggling for a while, consider speaking to a mental health professional. Therapy can provide:
✔ A safe space to talk about your experiences
✔ Practical tools to manage stress and emotions
✔ Support and guidance tailored to your needs
At Solid Foundations Counselling, I work with clients to navigate stress, anxiety, and personal challenges in a way that feels approachable and supportive.
Take the DASS-21 here and if you want to explore what your results mean – or if you’re just feeling overwhelmed – I’m here to help.
📞 Book a free introductory call here to discuss your next steps.
