Assess your mental health with this guide covering self-screening tools, warning signs to watch for, professional resources, and daily practices for emotional well-being.
The PHQ-9 is a 9-question tool used by clinicians worldwide, available free online. Scores of 0-4 indicate minimal symptoms, 5-9 mild, 10-14 moderate, 15-19 moderately severe, and 20-27 severe depression. It takes 3 minutes and provides a concrete score to discuss with a professional if needed.
Take the GAD-7 anxiety screening questionnaire
The GAD-7 measures generalized anxiety over the past 2 weeks. Scores of 5-9 indicate mild anxiety, 10-14 moderate, and 15-21 severe. About 31% of adults experience an anxiety disorder at some point. Both the PHQ-9 and GAD-7 are screening tools, not diagnoses, but they give you data to share with a provider.
Rate your sleep quality over the past 2 weeks
Track how many nights you slept 7-9 hours, how often you woke during the night, and how many mornings you felt rested. Sleep disruption is both a symptom and a cause of mental health issues. Fewer than 6 hours of sleep per night increases depression risk by 80%.
Assess your social connection and isolation level
Count how many meaningful social interactions (not just small talk) you had in the past week. Fewer than 2-3 per week is a risk factor. Loneliness has the same health impact as smoking 15 cigarettes per day. Social withdrawal is often the first visible sign of depression.
Warning Signs to Monitor
Note any persistent changes in mood lasting more than 2 weeks
Sadness, hopelessness, or irritability that persists for 2+ weeks and interferes with daily functioning warrants professional evaluation. Short-term mood changes in response to stressful events are normal. The distinguishing factor is duration and the degree of impact on your daily life.
Track changes in appetite, energy, or concentration
Weight changes of more than 5% in a month without intentional dieting, fatigue that does not improve with rest, and difficulty concentrating on tasks you normally handle easily are common depression and anxiety symptoms. Write down specific examples to share with a provider.
Monitor for increased substance use as a coping mechanism
If your alcohol consumption, caffeine use, or reliance on any substance has increased in the past month, note the change. About 50% of people with mental health conditions also experience substance use issues. Using substances to manage emotions masks underlying problems and creates additional risks.
Difficulty getting out of bed, neglecting hygiene, missing work, or avoiding obligations that were previously manageable indicates functional impairment. Rate your daily functioning on a 1-10 scale. If it has dropped 3+ points from your baseline, this is significant and worth addressing.
Take any thoughts of self-harm or suicide seriously and seek immediate help
Call or text 988 (Suicide and Crisis Lifeline) for immediate support, available 24/7. About 12 million American adults have serious thoughts of suicide annually. Having a plan or access to means requires emergency evaluation. You can also text HOME to 741741 (Crisis Text Line) if calling feels too difficult.
Professional Resources to Identify
Determine whether your insurance covers mental health services
Under the Mental Health Parity Act, most insurance plans must cover mental health treatment at the same level as physical health. Call the number on your insurance card and ask specifically about behavioral health benefits, copays, and how many sessions are covered per year.
Identify your primary care doctor as a starting point
Your PCP can screen for depression and anxiety, prescribe common medications (SSRIs), and refer to specialists. About 60% of antidepressants are prescribed by primary care doctors, not psychiatrists. If you have an established PCP, this is often the fastest path to treatment.
Research therapists in your area or online therapy platforms
Psychology Today's therapist finder allows filtering by insurance, specialty, and location. Telehealth therapy offers more flexibility and often shorter wait times (1-2 weeks versus 4-8 weeks for in-person). The average therapy session costs $100-$200 without insurance or $20-$50 with insurance.
Save crisis hotline numbers in your phone contacts
988 Suicide and Crisis Lifeline (call or text). 741741 Crisis Text Line (text HOME). SAMHSA National Helpline: 1-800-662-4357 (free referrals). Veterans Crisis Line: 988 then press 1. Having these numbers saved before a crisis matters because people in distress often cannot search effectively.
Daily Practices for Mental Well-Being
Schedule 30 minutes of physical activity most days
Exercise is as effective as medication for mild to moderate depression in multiple clinical trials. A brisk 30-minute walk increases serotonin and endorphin levels for 2-4 hours post-exercise. Consistency matters more than intensity; 150 minutes of moderate activity per week is the evidence-based target.
Practice a 5-10 minute mindfulness or breathing exercise daily
Box breathing (4 seconds inhale, 4 hold, 4 exhale, 4 hold) activates the parasympathetic nervous system within 2-3 minutes. Regular mindfulness practice of 10 minutes daily for 8 weeks reduces anxiety symptoms by 30-40% in clinical studies. Start with guided sessions from a free meditation app.
Maintain consistent sleep and wake times within a 30-minute window
Irregular sleep schedules increase depression risk by 34%. Going to bed and waking up at the same time, including weekends, regulates your circadian rhythm. Avoid screens for 30-60 minutes before bed since blue light suppresses melatonin production by up to 50%.
Connect with at least one person meaningfully each day
A 10-minute phone call, a meal shared with someone, or a genuine conversation with a coworker counts. Digital interactions (texting, social media) provide about 20% of the mental health benefit of face-to-face or voice contact. Prioritize real-time connection over asynchronous messaging.
Write 3 specific things you are grateful for each evening
Gratitude journaling for 3 weeks has been shown to increase well-being scores by 25% and improve sleep quality. Be specific: "I'm grateful for the conversation I had with my friend Sarah about her trip" is more effective than "I'm grateful for friends." Specificity engages the brain differently than vague statements.
Frequently Asked Questions
How do I know if I need a mental health checkup?
Consider a self-assessment if you have experienced 2 or more of these for over 2 weeks: persistent sadness or emptiness, loss of interest in activities you used to enjoy, significant changes in sleep or appetite, difficulty concentrating at work or home, irritability that feels out of proportion, or withdrawal from social situations. One in 5 adults experiences mental illness each year, and early intervention significantly improves outcomes.
What is the difference between feeling sad and having depression?
Sadness is a temporary emotion triggered by a specific event that resolves within days. Clinical depression persists for 2 or more weeks regardless of circumstances and includes physical symptoms like fatigue, sleep disruption, appetite changes, and difficulty concentrating. The PHQ-9 screening tool (a 9-question quiz scored 0-27) helps distinguish normal sadness (score 0-4) from mild (5-9), moderate (10-14), and severe (15+) depression.
Can I do a mental health screening at home?
Yes. Validated free screening tools are available at mhascreening.org from Mental Health America. The PHQ-9 screens for depression (2 minutes), the GAD-7 screens for anxiety (2 minutes), and the PCL-5 screens for PTSD (5 minutes). These are the same tools doctors use. A positive screen is not a diagnosis but indicates you should follow up with a healthcare provider.
Does insurance cover mental health visits?
The Mental Health Parity Act requires most insurance plans to cover mental health at the same level as physical health. Under the ACA, depression screening is covered at 100% as a preventive service. Therapy copays range from $20-$50 per session in-network. Most plans cover 20-60 therapy sessions per year. Call your insurer to verify your specific mental health benefits before scheduling.
What should I do if someone I care about seems to be struggling?
Express concern directly and without judgment: say what you have observed (not sleeping, withdrawing, seeming sad) and that you care. Avoid phrases like cheer up or look on the bright side. Offer to help them find a therapist or accompany them to a first appointment. If someone expresses thoughts of self-harm, take it seriously and call the 988 Suicide and Crisis Lifeline together.