Before we talk,
Know where you lie.
You can't change what you can't name. Take a few minutes with one of these short questionnaires, the same validated tools therapists use worldwide, and see where you stand right now.
- Clinically validated
- Results in about 2 minutes
- Private: answers stay on your device
Not sure where to start?
Begin with the K10: ten quick questions that give a broad picture of how you've been feeling over the past month.
Or choose a self-check
These are screening tools, not a diagnosis. They show where you are right now. A conversation with a qualified clinical therapist is the best way to understand what your results mean for you.
Leave this self-check? Your answers so far won't be saved.
Thank you for being honest about this.
You mentioned thoughts of hurting yourself or being better off dead. Please don't carry this alone. If you're in immediate danger, call 999 or 112. You can also reach the Kenya Red Cross free on 1199, and Befrienders Kenya on +254 722 178 177 during the day.
A note from me,
A number is only a starting point. It can't tell me what your days feel like, what you've already tried, or what matters most to you. In a free 20-minute call, we can look at your results together, and talk about what might help.
Natalie
About these questionnaires and permissions
- PHQ-9: Patient Health Questionnaire. Developed by Drs. Spitzer, Williams, Kroenke and colleagues, with an educational grant from Pfizer Inc. No permission required to reproduce, translate, display or distribute.
- GAD-7: Generalized Anxiety Disorder scale. Same authors and terms as the PHQ-9.
- K10: Kessler Psychological Distress Scale. Developed by Prof. Ronald Kessler; freely available for use.
- WHO-5: Wellbeing Index. © Psychiatric Research Unit, Mental Health Centre North Zealand; free to use without permission.
- RSES: Rosenberg Self-Esteem Scale (Rosenberg, 1965). Freely available for use.
- CBI: Copenhagen Burnout Inventory, personal burnout scale (Kristensen et al., 2005). In the public domain.
- PC-PTSD-5: Primary Care PTSD Screen for DSM-5 (Prins et al., 2016), U.S. Department of Veterans Affairs National Center for PTSD. In the public domain.
- CSI-4: Couples Satisfaction Index, 4-item version (Funk & Rogge, 2007). Free for non-commercial and clinical use.
- DAR-5: Dimensions of Anger Reactions (Forbes et al., 2014). Freely available.
Each questionnaire is credited to its authors and is free to use on a website like this one. Scores are calculated using each tool's published scoring and severity bands. They are not a diagnosis and don't replace a professional assessment.