This is a self-scored mental health check-in built on three validated questionnaires used across Australian general practice: the PHQ-9 (for low mood), the GAD-7 (for anxiety) and the K10 (general psychological distress). You answer them yourself, and the page gives you a scored, dated summary you can read and bring to your GP.
It is for adults who want to put words and a number to how they have been feeling — and to make the first sentence of a GP conversation easier. These are the same screening questionnaires a GP or psychologist might hand you, reproduced here so you can fill them in privately, in your own time.
Everything stays on your device. Nothing you enter is sent anywhere or stored. A questionnaire is a starting point and a conversation-opener — it is not a diagnosis.
General information to help you prepare for your GP — not a diagnosis,
not personal medical advice.
If you're in crisis or thinking about harming yourself, you don't need to finish this — call Lifeline 13 11 14 (24/7) now, or 000 in an emergency. You can also text Lifeline on 0477 13 11 14.
Answer honestly, one question at a time. You'll get a score, the date, and the exact words to open the conversation with your GP. A starting point — not a diagnosis.
These are the same validated checks Australian GPs and Beyond Blue use. Your answers are scored on your device and never leave your browser.
This check helps you prepare for a conversation — it can't tell if something is urgent. If you're worried about your safety right now, call Lifeline 13 11 14 or 000.
About these checks
K10 measures general psychological distress over the last 4 weeks. PHQ-9 looks at mood (depression) symptoms over the last 2 weeks. GAD-7 looks at worry and anxiety over the last 2 weeks. They are screening checks used by Australian GPs and Beyond Blue. They help you prepare for a conversation — they don't diagnose.
Australian support lines (available now)
Service
Number
Hours
Emergency
000
24/7
Lifeline (text 0477 13 11 14)
13 11 14
24/7
Suicide Call Back Service
1300 659 467
24/7
13YARN (First Nations)
13 92 76
24/7
1800RESPECT (DV + sexual assault)
1800 737 732
24/7
Kids Helpline
1800 55 1800
24/7
MensLine
1300 78 99 78
24/7
PANDA (perinatal)
1300 726 306
Not 24/7
Nurse-on-Call (VIC)
1300 60 60 24
24/7
If you need help now
If you are thinking about suicide or self-harm, or you are worried about someone else right now, you do not need to finish this page first. Help is available any time:
Lifeline — 13 11 14. Beyond Blue — 1300 22 4636. 13YARN (for Aboriginal and Torres Strait Islander people) — 13 92 76. In an emergency, call 000.
How to read your result
Each questionnaire sorts into bands. PHQ-9 and GAD-7 run from minimal through mild, moderate, to severe; the K10 runs from low to very high distress. The band is more useful than the exact number — it tells you, and your GP, roughly how much what you are feeling is affecting you.
A higher score is a reason to talk to someone, not a label. These tools are designed to be sensitive — they catch more than they confirm — so a moderate or high score means "worth a proper conversation", not "you definitely have a condition". Only a clinician can interpret a score in the context of your life.
One question in the PHQ-9 asks about thoughts of being better off dead or of self-harm. If you answer anything other than "not at all" to that question, please treat it as a reason to reach out today — to your GP, or to one of the support lines above. That single answer matters more than the total.
Australian guideline context
Beyond Blue uses the K10 as its anxiety-and-depression checklist, and the PHQ-9 and GAD-7 are standard in Australian general practice and in the Black Dog Institute's clinical resources. A GP can use these scores as part of preparing a Mental Health Treatment Plan, which provides Medicare-subsidised sessions with a psychologist.
The RACGP supports the use of validated screening tools as the start of an assessment, not a substitute for one — the score opens the conversation; the clinician makes sense of it with you.
What to do with the result
Bring your dated summary to your GP and let it open the conversation: "I filled in the PHQ-9, GAD-7 and K10 and scored in the [band] range — can we talk about what that might mean and what support is available?" Many people find the questionnaire makes the hardest first sentence easier to say.
Your GP can discuss a Mental Health Treatment Plan and a referral to a psychologist. This page does not diagnose anything and is not a reason to start or change any medicine — that is a decision for you and your GP together.
Common questions
Are these real clinical questionnaires?
Yes — the PHQ-9, GAD-7 and K10 are validated, widely used screening questionnaires. Here you fill them in yourself and get your own score. They are screening tools, which means they flag what is worth discussing; they do not diagnose.
What should I do if I score high?
Treat it as a reason to talk to your GP soon. A high score is common and treatable. If the score reflects thoughts of suicide or self-harm, reach out today — to your GP or to Lifeline 13 11 14 or Beyond Blue 1300 22 4636.
Is my information private?
Yes. Everything is worked out on your own device. Nothing you enter is sent to a server or stored. The summary exists only on your screen until you choose to save or share it.
General information to help you prepare for your GP — not a diagnosis,
not personal medical advice. This tool does not start, stop or change
any medicine. If something is urgent, call 000.