Mental Health Test (PHQ-4)

A free four-question mental health check for anxiety and low mood, based on the PHQ-4. It takes under a minute. Your answers stay on this page and are not saved or sent anywhere.

A quick check before anything longer

This mental health test is the PHQ-4, a four-question check published in 2009 by the same researchers who developed the GAD-7 and PHQ-9. It combines the first two questions of each of those longer tools, so in under a minute it looks at two of the most common reasons people speak to a psychologist: anxiety and low mood.

Because it is so short, it works best as a first step. It tells you whether either area is worth a closer look, not what is causing it.

Reading your result

Each answer scores from 0 to 3, giving a total between 0 and 12. The published bands are 0 to 2 for the normal range, 3 to 5 for mild, 6 to 8 for moderate and 9 to 12 for severe distress.

The test also looks at each pair of questions on its own. Questions 1 and 2 cover anxiety, and questions 3 and 4 cover mood. A score of 3 or more on either pair is the point where a fuller check is suggested, even if your overall score is low.

If your result surprised you

A short screen can miss things, and it can also catch a hard fortnight that has already passed. Your own sense of how you are doing matters as much as the number. If you have felt off for a while, or people close to you have noticed a change, that is worth taking seriously whatever your score.

If you would like to talk it through, counselling helps with present pressures like stress and self-esteem, and individual therapy gives room to work on anxiety or low mood in more depth. Both are online, and both start with a free 15-minute consultation.

Frequently asked questions

How can I check my mental health?

Start by noticing changes in your mood, sleep, energy and how you cope with daily tasks. A short screening questionnaire like the PHQ-4 on this page can show whether anxiety or low mood is worth a closer look. A clinical psychologist or psychiatrist can give you a full assessment.

What are the signs of a mental health problem?

Signs vary from person to person. Common ones include lasting sadness or worry, pulling away from people, changes in sleep or appetite, losing interest in things you used to enjoy, and finding it hard to manage work or studies. A change that lasts for weeks deserves attention.

How can I get a mental health diagnosis?

A diagnosis comes from a qualified professional after an assessment, usually a clinical interview and sometimes questionnaires. In Pakistan this can be a clinical psychologist or a psychiatrist. An online test like this one cannot give you a diagnosis.

What does the PHQ-4 measure?

The PHQ-4 has four questions. Two come from the GAD-2 and look at anxiety, and two come from the PHQ-2 and look at low mood. It is a brief screen, so if your score is raised, the anxiety test gives a more detailed picture of anxiety.

Are my answers saved?

No. The test runs in your browser and your answers are not stored or sent anywhere. Once you close the page they are gone.

Have a question first?

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Or book a free 15-minute consultation.

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Not sure what your result means for you?

A free 15-minute consultation is a chance to talk about how you have been feeling and what kind of support would fit. Sessions are online, so you can start from home.