Free for everyone
Check in with yourself. Then breathe.
The same questionnaires psychologists and psychiatrists use, scored instantly, plus guided exercises to calm down. No sign-up. Nothing you answer leaves your phone.
- 6 validated self-checks
- 5 calm exercises
- 100% private
- Free, always
Self-checks
Clinically validated questionnaires
Each one uses the published questions and scoring. They are screening tools, not a diagnosis. Your result tells you whether talking to a professional is a good idea.
- PHQ-9 · 9 questions · 3 minLow mood checkSymptoms of depression over the last 2 weeks.For: Adults and teens 12+Start →
- GAD-7 · 7 questions · 2 minAnxiety checkSymptoms of anxiety over the last 2 weeks.For: Adults and teens 12+Start →
- WHO-5 · 5 questions · 1 minWellbeing checkHow well you've been feeling over the last 2 weeks.For: Ages 9+Start →
- Rosenberg Self-Esteem Scale · 10 questions · 2 minSelf-esteemHow you feel about yourself overall.For: Teens and adultsStart →
- ASRS v1.1 Screener · 6 questions · 2 minAdult ADHD screenSigns of adult ADHD over the last 6 months.For: Adults 18+Start →
- Big Five (Mini-IPIP) · 20 questions · 4 minPersonalityYour five core personality traits.For: Teens and adultsStart →
Calm
Exercises therapists teach
Short, guided and free. Use them before an exam, after a hard day, or when your mind won't stop.
- 1 to 5 minGuided breathingFollow the circle. Box breathing, 4-7-8, or slow breathing at about six breaths a minute.Open →
- 3 min5-4-3-2-1 groundingBring yourself back to the room using your five senses. Good for panic and spiralling thoughts.Open →
- 5 minMuscle relaxationTense, then release, one muscle group at a time. A guided version of progressive muscle relaxation.Open →
- 2 minWorry sorterWrite a worry, decide if you can act on it, then plan one small step or let it float away.Open →
- Any timeCalm bubblesSlow bubbles drift up. Pop them, or just watch. No score, no timer.Open →
GuidePsychologist, psychiatrist or counsellor?Who does what, when to go, and what to do in a crisis. In plain words.Read the guide →For studentsWant to learn how clinicians use these?VIBHA's 16-week programme teaches assessment, diagnosis and treatment planning with real patients.See the programme →