Stress, Anxiety and Depression Test — Free 18-Question Three-Track Check
- Free
- 18 questions
- No sign-up
- Instant result
Low mood, bodily tension and a racing heart, and tightness that will not let go: a free self-check that looks at these three easily tangled tracks in 18 questions. About four minutes, with a 0-18 score and four bands per area so you can see which track weighs most right now.
What's included
- Questions
- 18 items
- Price
- Free
- Areas measured
- Low Mood (Mood & Motivation) · Palpitations (Anxiety & Physical Arousal) · Tightness (Tension & Irritability)
When this check is useful
There are times when several tracks are tangled together: no motivation, yet your heart races, and even a small notification sound puts your nerves on edge. Low mood, body alarm and tension often arrive together, but each calls for a different response, so separating them and seeing which is largest is a useful first step. You rate how often each statement applied over the past two weeks, and the three areas are scored separately.
"Low mood" looks at how far interest, drive and your view of yourself have dropped; "body alarm" at how often bodily alerts fire, such as a pounding heart, trembling hands, shallow breath and a sense of dread; "tension" at how tightly wound you stay, including snapping at small things, tightness in the shoulders and jaw, feeling chased, and finding waiting hard to bear. The items were written by Soundary with reference to published literature; they address the same three themes as standard scales like the DASS-21 but are different items, not a translation or adaptation.
What to do with your result
Each of the three areas has six items scored 0-18. Read 0-4 as at ease, 5-8 as slightly raised, 9-13 as noticeably raised and 14-18 as deeply worn out or a loud alarm. Rather than adding up a total, start with the highest area. For low mood, try one routine that restores the body first, such as sleep, daylight or a short walk; for body alarm, practise breathing in for four seconds and out for six and review caffeine and sleep; for tension, schedule ten minutes of doing nothing each day and add relaxing activities such as stretching or a bath.
If any area is 14 or higher, if a score of 9 or more persists for several weeks, or if work, study or relationships are clearly affected, consider talking to a psychiatrist or counsellor. Physical symptoms in the body-alarm area can also have medical causes such as thyroid or heart conditions, so have them checked if needed. Rechecking every two to four weeks shows which track eases first; pairing high low-mood with the PHQ-9, high body alarm with the GAD-7, and an overall heavy load with the Mind Burden Check (SMB-10) adds useful detail.
How scores are interpreted
Low Mood (Mood & Motivation)
These 6 items examine how low your motivation, interest, and self-perception are (0-18 points).
0–4pts · Comfortable
Your mental energy and interest have been relatively well-maintained lately. Please keep up your current rhythm.
5–8pts · Slightly Low
You occasionally have days with low motivation. It helps to incorporate just one routine that prioritizes physical recovery, such as sleep, sunlight, or a short walk.
9–13pts · Noticeably Low
Your interest and energy are frequently low. Rather than enduring it alone, it would be good to talk to someone you trust about how you've been feeling lately.
14–18pts · Very Exhausted
It seems a low mood has spread throughout many areas of your daily life. You have endured a difficult time well. We gently recommend speaking with a psychiatrist or a counseling professional.
Palpitations (Anxiety & Physical Arousal)
These 6 items examine how often physical arousal, fear, and dizzying moments occur (0-18 points).
0–4pts · Calm
Your body is not easily startled and maintains a generally stable state.
5–8pts · Mild Tension
There are moments when your heart races or your breath becomes shallow in certain situations. It is good to learn ways to calm your body in advance, such as breathing in for 4 seconds and out for 6 seconds.
9–13pts · Frequently Sensitive
Your body's alarms are frequently triggered. It helps to review your caffeine intake, sleep, and schedule density together, and to keep a record if there are recurring situations.
14–18pts · High Alert
Your body's anxiety responses are occurring frequently and strongly. Uncomfortable physical symptoms are an area where you can definitely get help, so we recommend consulting with a professional.
Tightness (Tension & Irritability)
These 6 items examine the degree to which tension persists, irritability, and difficulty relaxing (0-18 points).
0–4pts · Relaxes Well
Even when tense, you are able to relax yourself well. Your current method of recovery seems to suit you.
5–8pts · Slightly Tight
Your body and mind are a bit strained. It helps to schedule 10 minutes of doing absolutely nothing during your day.
9–13pts · Frequently Tight
Your tension does not easily resolve even during rest times. Try to reduce your overall workload a bit and increase activities that relax your body (stretching, bathing, light exercise).
14–18pts · Very Tight
It appears your tension is almost constantly turned on. If this persists for a long time, it can affect your sleep and physical health, so we recommend finding a solution together through counseling or medical consultation.
Sample questions
- 1. I felt little to no enjoyment even when engaging in my favorite hobbies or watching videos.
- 2. Even when I woke up in the morning, I hardly felt motivated to start the day.
- 3. My body felt heavy, so I kept putting off routine tasks like showering or doing the dishes.
- 4. When someone asked how I was doing lately, I couldn't think of anything good to share.
Please choose how often each statement applied to you over the past 2 weeks. There are no right or wrong answers, so do not think too long and simply answer as it comes to mind.
FAQ
How do I read the three area scores, and why is there no total?
Low mood, body alarm and tension each have six items, scored 0-18 per area. Read 0-4 as at ease, 5-8 as slightly raised, 9-13 as noticeably high and 14-18 as very high. Because the three tracks call for different responses, the check does not add them up; its purpose is to show which area stands out.
Is this the DASS-21?
No. This is Soundary's own 18-item self-check (M3C-18). It covers the same three themes as the DASS-21 (depression, anxiety, stress), but the item count, items and score bands all differ, so scores here cannot be compared with DASS-21 cut-offs or norms. If you need a standardized assessment, see a professional.
At what score should I consider counselling?
If any area falls in the 14-18 band, talking to a psychiatrist or counsellor is recommended. If a 9-13 score persists for several weeks or daily life is clearly affected, counselling helps then too. Physical symptoms in the body-alarm area may also have medical causes, so have them checked if they continue.
How often should I retake it?
Since the items cover the past two weeks, every two to four weeks is a sensible interval. Retaking it right after a big event such as exams, a deadline or a move shows which track eases first and which lingers. Saving results lets you compare the trend of all three areas side by side.
Source
The items in this test are a self-check adaptation based on the original instrument and literature below: Items written by Soundary with reference to published literature on distinguishing depression, anxiety and stress; not a translation or adaptation of any standardized instrument. A representative standard tool on the same three themes is Lovibond, P. F., & Lovibond, S. H. (1995). The structure of negative emotional states: Comparison of the Depression Anxiety Stress Scales (DASS) with the Beck Depression and Anxiety Inventories. Behaviour Research and Therapy, 33(3), 335–343, but the item count, items and score bands of this check differ from it.
The items in this test were written by Soundary with reference to published diagnostic criteria and academic literature. They are not a translation or adaptation of any standardized instrument, and the score bands are Soundary's own self-check thresholds.
Related tests
This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.