Free tool · about 3 minutes
A reflection on how things have been
Six questions to help put words to how the last few weeks have actually been. This is not a screening test, it produces no score, and it cannot tell you whether you have anything — it just reflects back what you said. Nothing is stored.
Question 1 of 6
Nothing here is stored or sent anywhere. Closing the page erases it. Privacy
Why there is no score
This deliberately produces no number and no category. A score would be read as a diagnosis however carefully it were captioned, and this is not a validated screening instrument — it has no research behind it, and implying otherwise would breach the advertising standards a Registered Clinical Counsellor works under. What it does instead is reflect your answers back, which is genuinely useful for deciding whether to talk to someone.
The questions cover sleep, enjoyment, physical tension, self-blame, whether anyone has noticed, and whether the current arrangement is sustainable. Those tend to shift first. If the pattern that comes back is worry and a body that will not settle, high-functioning anxiety and anxiety and sleep are the closest reading. If it is flatness, burnout vs depression is the distinction that changes what helps.
Nothing you enter is stored, sent or logged — it lives in the page and is gone when you close it, which is set out in full on privacy and confidentiality. If any of it lands, that is a reasonable thing to bring to a free 15-minute consultation, and what to expect in a first session describes what happens next.
Common questions
Why is there no score at the end?
Because a number would be the least honest thing this could give you. Validated screening instruments exist, they are administered in a clinical context, and their scores mean something because of that context. Six questions on a website have none of it. A score here would carry the appearance of measurement without any of the substance, and people remember numbers long after they forget the caveat printed under them.
So what does it actually give me?
Language. Most people arrive at counselling able to say that something is wrong and unable to say what — and that gap is not a failure of insight, it is what happens when something has been going on long enough to become the weather rather than an event. The reflection hands back what you described in words you can use, whether that is in a first session, with a GP, or with someone you have not told yet.
Is this a depression or anxiety test?
No, and it is deliberately not built like one. It does not screen, score or diagnose, and recognising yourself in a description here is a reason to talk to someone qualified rather than a reason to conclude anything. A Registered Clinical Counsellor does not diagnose either; where a formal diagnosis is what you need, that is a physician, psychiatrist or registered psychologist.
What if answering it makes me feel worse?
That happens sometimes, and it is worth knowing in advance. Putting words to something you have been managing by not looking at it directly can be its own small shock. If that is where you land, it is information rather than a setback — and if things feel genuinely unsafe rather than uncomfortable, call or text 9-8-8, which is free, 24/7 and staffed by people whose job is exactly this.
Is anything stored?
Nothing. It runs entirely in your browser, there is no account or email field, and nothing you enter is transmitted or saved. Closing the tab is the end of it, and reopening the page starts from nothing.
Is there such a thing as a mental health check-up?
Not as a standardised service the way a physical or a dental cleaning is — which is partly why people search for one. The nearest real equivalents in BC: raising mental health at your regular GP visit (a legitimate use of it, and where formal screening lives), a one-off counselling session used as exactly this kind of stocktake, or a free 15-minute consultation to talk through whether anything needs attention. This reflection is the self-serve version: language for how things have been, with no score pretending to be medicine.
Keep reading
If you want the longer version
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