Mental Wellness Check — A Free 2-Minute Self-Assessment
This mental wellness check is a gentle, non-clinical self-assessment designed for anyone who wants a private read on how they're actually doing right now — not just how they'd answer if someone politely asked. Ten short questions cover mood, sleep, anxiety, energy, and social connection over the last two weeks. It's the kind of check-in that's easy to skip and disproportionately useful to actually complete: a mirror, not a diagnosis, and something you can revisit weekly or monthly to notice change over time.
- ›What you'll learn: a personal read across mood, energy, anxiety and sleep
- ›How long it takes: about 2 minutes, 10 questions
- ›What to do with results: a starting point for reflection, and clarity on whether to reach out for support
Why this matters
Mental wellness rarely collapses all at once — it drifts. Someone who's slowly sleeping less, connecting less, and enjoying things less often doesn't notice until several of those signals compound. A regular check-in short-circuits that drift by making you look, honestly, at what you'd otherwise minimise.
There's also good evidence that structured self-monitoring — journaling, mood logs, brief self-assessments — improves therapy outcomes and helps GPs and therapists spot patterns earlier. It's low-effort care that pays back consistently.
How to use your results
If your check-in comes back in the "steady" or "few things to watch" range, treat it as a baseline. Come back in two to four weeks — trends matter more than any single score.
If you're in the higher bands, please don't wait. Talk to a GP or therapist this week. If you're in crisis, contact your local emergency services or a crisis helpline right now — this tool is not a substitute for real support.
Frequently asked questions
How do I check my mental health?
A short structured self-assessment (like this one), regular journaling, and a monthly conversation with someone you trust are the simplest tools. If anything feels stuck or worsening, a GP or therapist is the next step.
What is a mental wellness assessment?
A brief, non-clinical set of questions covering the main dimensions of mental wellbeing — mood, anxiety, energy, sleep, and social connection — used to notice patterns rather than diagnose conditions.
How do I know if I need therapy?
If distress is affecting your daily functioning, relationships or work — or if things you used to manage feel unmanageable — it's worth talking to a therapist. You don't need to be in crisis to benefit from therapy.
What questions do mental health assessments ask?
Typically about mood, sleep quality, appetite, energy, concentration, interest in usual activities, feelings of worth, and thoughts of self-harm. Standardised tools like PHQ-9 and GAD-7 are widely used in clinical settings.
Is this a clinical diagnosis?
No. This is a self-check to help you notice patterns. Only a licensed clinician can diagnose a mental health condition. If your results concern you, please talk to a professional.
Track these patterns over time with Symplia — free to start.