Interactive CBT tools

Use these tools privately to reflect on how things are at the moment. They are designed for adults and provide general information, not a diagnosis or individual clinical advice.

Your answers stay private. Nothing you enter here is saved, sent to CBT Mindfulness or monitored. Your answers disappear when you leave or refresh the page. You can print the completed tool or use your browser’s print window to save it as a PDF.
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Mood and anxiety check-in

The PHQ-9 and GAD-7 are brief questionnaires commonly used to screen and monitor symptoms. Think about the last two weeks and choose the response that fits best.

PHQ-9 mood questionnaire

Over the last two weeks, how often have you been bothered by the following problems?

If you selected any problems, how difficult have they made it for you to work, take care of things at home, or get along with other people?

GAD-7 anxiety questionnaire

Over the last two weeks, how often have you been bothered by the following problems?

If you selected any problems, how difficult have they made it for you to work, take care of things at home, or get along with other people?

PHQ-9: Kroenke, Spitzer and Williams (2001). GAD-7: Spitzer, Kroenke, Williams and Löwe (2006). The scores describe symptom ranges but cannot establish a diagnosis. If your symptoms are troubling you or affecting daily life, consider speaking with your GP or a qualified mental health professional.