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🛠️ Assessments on This Page

Clinical & Validated Instruments

Universal Disclaimer: Every instrument in this section is a self-awareness tool, not a diagnostic test. Scores indicate patterns worth paying attention to — they do not constitute medical, psychiatric, or psychological diagnoses. Only a licensed clinician can diagnose. Use these to inform conversations with your healthcare provider, not to replace them.

Philosophy of Clinical Self-Assessment

Validated instruments exist because humans needed a common language for suffering. A score of 15 on the PHQ-9 means something specific and comparable. Your grandmother's version of "are you doing okay?" was valid too — but the professional world needed numbers, thresholds, comparisons across populations.

These tools were developed over decades, tested on thousands of people, and refined until they reliably distinguished signal from noise. They're free, they're yours, and used honestly, they can be the first step toward getting the help you need.

1. PHQ-9 — Patient Health Questionnaire (Depression)

Developed by: Dr. Robert Spitzer, Janet Williams, and Kurt Kroenke, sponsored by Pfizer (1999). Now in public domain for clinical use.

What it measures: Nine diagnostic criteria for Major Depressive Disorder, mirroring DSM criteria.

Time to complete: 2–5 minutes.

The Questionnaire

Over the last 2 weeks, how often have you been bothered by any of the following problems?

Score each item: 0 = Not at all | 1 = Several days | 2 = More than half the days | 3 = Nearly every day

  1. Little interest or pleasure in doing things
  2. Feeling down, depressed, or hopeless
  3. Trouble falling or staying asleep, or sleeping too much
  4. Feeling tired or having little energy
  5. Poor appetite or overeating
  6. Feeling bad about yourself — or that you are a failure, or have let yourself or your family down
  7. Trouble concentrating on things, such as reading the newspaper or watching television
  8. Moving or speaking so slowly that other people could have noticed? Or the opposite — being so fidgety or restless that you have been moving around a lot more than usual
  9. Thoughts that you would be better off dead, or of hurting yourself in some way

Functional Impact Question (not scored): If you checked off any problems, how difficult have these problems made it for you to do your work, take care of things at home, or get along with other people? - Not difficult at all / Somewhat difficult / Very difficult / Extremely difficult

Scoring Guide

Total Score Depression Severity
0–4 Minimal or none
5–9 Mild
10–14 Moderate
15–19 Moderately severe
20–27 Severe

Interpretation Framework

  • 0–4: Normal range. Continue monitoring if you're going through stressors.
  • 5–9: Mild symptoms. Consider lifestyle factors: sleep hygiene, exercise, social connection. Worth mentioning to a doctor.
  • 10–14: Moderate. A clinical conversation is warranted. This range often responds well to therapy (especially CBT) and/or lifestyle changes.
  • 15–27: This range typically warrants prompt professional attention. Treatment — whether therapy, medication, or both — is more effective the earlier it starts.

Always consult a professional if: You answered anything other than "0" on Question 9 (self-harm/suicidal thoughts). This is an immediate priority regardless of total score.

2. GAD-7 — Generalized Anxiety Disorder Scale

Developed by: Spitzer, Kroenke, Williams, and Löwe (2006). Pfizer-sponsored; now widely reproduced for clinical use.

What it measures: Seven symptoms of Generalized Anxiety Disorder.

The Questionnaire

Over the last 2 weeks, how often have you been bothered by the following problems?

Score: 0 = Not at all | 1 = Several days | 2 = More than half the days | 3 = Nearly every day

  1. Feeling nervous, anxious, or on edge
  2. Not being able to stop or control worrying
  3. Worrying too much about different things
  4. Trouble relaxing
  5. Being so restless that it's hard to sit still
  6. Becoming easily annoyed or irritable
  7. Feeling afraid, as if something awful might happen

Scoring Guide

Total Score Anxiety Level
0–4 Minimal
5–9 Mild
10–14 Moderate
15–21 Severe

Interpretation Framework

  • 5+: Worth noting. Mild anxiety is common and often manageable with relaxation techniques, exercise, and sleep.
  • 10+: Consider professional consultation. This level often responds to CBT, mindfulness-based approaches, and/or medication.
  • 15+: Prompt professional attention recommended. Severe anxiety significantly impairs functioning.

Note: GAD-7 also screens for panic disorder, social anxiety, and PTSD — scores may reflect these rather than (or in addition to) generalized anxiety.

3. PSS-10 — Perceived Stress Scale

Developed by: Sheldon Cohen, Tom Kamarck, and Robin Mermelstein (1983). Carnegie Mellon University. Public domain.

What it measures: The degree to which situations in your life are perceived as stressful. Unlike clinical scales, this measures your experience of stress, not clinical symptoms.

The Questionnaire

In the last month, how often have you:

Score: 0 = Never | 1 = Almost never | 2 = Sometimes | 3 = Fairly often | 4 = Very often

  1. Been upset because of something that happened unexpectedly?
  2. Felt that you were unable to control the important things in your life?
  3. Felt nervous and stressed?
  4. Felt confident about your ability to handle your personal problems? (reverse scored)
  5. Felt that things were going your way? (reverse scored)
  6. Found that you could not cope with all the things that you had to do?
  7. Been able to control irritations in your life? (reverse scored)
  8. Felt that you were on top of things? (reverse scored)
  9. Been angered because of things that were outside of your control?
  10. Felt difficulties were piling up so high that you could not overcome them?

Reverse scoring (items 4, 5, 7, 8): 0→4, 1→3, 2→2, 3→1, 4→0

Scoring Guide

Total Score Perceived Stress
0–13 Low
14–26 Moderate
27–40 High

Interpretation Framework

The PSS measures your perception, not objective load. Two people with identical lives can score very differently. This makes it useful for tracking changes over time — are you feeling more or less in control than last month?

High PSS scores are associated with worse physical health outcomes, immune suppression, sleep problems, and depression. It's a general signal worth taking seriously.

4. AUDIT — Alcohol Use Disorders Identification Test

Developed by: World Health Organization (WHO), 1989. Freely available for public use.

What it measures: Hazardous and harmful alcohol use, as well as possible alcohol dependence.

The Questionnaire

Questions 1–3: Alcohol consumption

  1. How often do you have a drink containing alcohol?

  2. 0=Never | 1=Monthly or less | 2=2–4 times/month | 3=2–3 times/week | 4=4+ times/week

  3. How many drinks containing alcohol do you have on a typical day when you are drinking?

  4. 0=1–2 | 1=3–4 | 2=5–6 | 3=7–9 | 4=10+

  5. How often do you have six or more drinks on one occasion?

  6. 0=Never | 1=Less than monthly | 2=Monthly | 3=Weekly | 4=Daily or almost daily

Questions 4–6: Alcohol dependence symptoms

  1. How often during the last year have you found that you were not able to stop drinking once you had started?
  2. How often during the last year have you failed to do what was normally expected from you because of drinking?
  3. How often during the last year have you needed a first drink in the morning to get yourself going after a heavy drinking session?

(All scored: 0=Never | 1=Less than monthly | 2=Monthly | 3=Weekly | 4=Daily or almost daily)

Questions 7–10: Harmful alcohol use

  1. How often during the last year have you had a feeling of guilt or remorse after drinking?
  2. How often during the last year have you been unable to remember what happened the night before because you had been drinking?

(Both scored: 0=Never | 1=Less than monthly | 2=Monthly | 3=Weekly | 4=Daily or almost daily)

  1. Have you or someone else been injured as a result of your drinking?

  2. 0=No | 2=Yes, but not in the last year | 4=Yes, during the last year

  3. Has a relative or friend, or a doctor or other health worker, been concerned about your drinking or suggested you cut down?

    • 0=No | 2=Yes, but not in the last year | 4=Yes, during the last year

Scoring Guide

Total Score Zone Interpretation
0–7 Zone I Low risk
8–15 Zone II Simple advice recommended
16–19 Zone III Brief counseling; monitoring
20–40 Zone IV Referral to specialist

Seek professional help if: Score ≥8. Scores in Zone III/IV suggest a pattern that benefits from professional support. Alcohol use disorder is highly treatable.

5. ACE Questionnaire — Adverse Childhood Experiences

Developed by: Kaiser Permanente and the CDC, 1995–1997 (Felitti, Anda, et al.). Public domain.

What it measures: Exposure to 10 categories of childhood trauma before age 18. The original ACE Study found a dose-response relationship between ACE score and adult health outcomes.

The Questionnaire

Did you experience any of the following BEFORE age 18?

Score 1 point for each "yes":

Abuse: 1. Did a parent or other adult in the household often swear at you, insult you, put you down, or humiliate you? OR act in a way that made you afraid that you might be physically hurt? (emotional abuse) 2. Did a parent or other adult in the household often push, grab, slap, or throw something at you? OR ever hit you so hard that you had marks or were injured? (physical abuse) 3. Did an adult or person at least 5 years older than you ever touch or fondle you or have you touch their body in a sexual way? OR attempt or actually have oral, anal, or vaginal intercourse with you? (sexual abuse)

Neglect: 4. Did you often feel that no one in your family loved you or thought you were important or special? OR that your family didn't look out for each other, feel close to each other, or support each other? (emotional neglect) 5. Did you often feel that you didn't have enough to eat, had to wear dirty clothes, and had no one to protect you? OR that your parents were too drunk or high to take care of you or take you to the doctor if you needed it? (physical neglect)

Household Dysfunction: 6. Was a biological parent ever lost to you through divorce, abandonment, or other reason? 7. Was your mother or stepmother often pushed, grabbed, slapped, or had something thrown at her? OR sometimes or often kicked, bitten, hit with a fist, or hit with something hard? OR ever repeatedly hit over at least a few minutes or threatened with a gun or knife? 8. Did you live with anyone who was a problem drinker or alcoholic, or who used street drugs? 9. Was a household member depressed or mentally ill, or did a household member attempt suicide? 10. Did a household member go to prison?

Scoring & Interpretation

ACE Score Population Distribution Adult Health Risk
0 ~36% of adults Baseline
1 ~26% Modestly elevated
2–3 ~22% Moderately elevated
4+ ~16% Substantially elevated

What this means: Higher ACE scores are associated with higher rates of heart disease, cancer, diabetes, depression, anxiety, substance use, and shortened life expectancy. This is not destiny — it's a map of elevated risk, and awareness is the first step toward intervention.

Note: The ACE questionnaire captures 10 categories; expanded ACE tools (ACEs+) include community-level adversity, racism, and poverty. Your score may undercount your actual adverse experiences.

Seek professional support if: ACE score of 4+ warrants a conversation with a therapist who specializes in trauma. High ACE scores are associated with complex PTSD and can benefit enormously from targeted treatment.

6. PCL-5 — PTSD Checklist (Civilian Version)

Developed by: National Center for PTSD, U.S. Department of Veterans Affairs (2013). Freely available for clinical and research use.

What it measures: DSM-5 symptoms of Post-Traumatic Stress Disorder in reference to any stressful experience.

The Questionnaire

In the past month, how much have you been bothered by:

Score: 0 = Not at all | 1 = A little bit | 2 = Moderately | 3 = Quite a bit | 4 = Extremely

Cluster B — Intrusion symptoms: 1. Repeated, disturbing, and unwanted memories of the stressful experience? 2. Repeated, disturbing dreams of the stressful experience? 3. Suddenly feeling or acting as if the stressful experience were actually happening again (as if you were actually back there reliving it)? 4. Feeling very upset when something reminded you of the stressful experience? 5. Having strong physical reactions when something reminded you of the stressful experience (e.g., heart pounding, trouble breathing, sweating)?

Cluster C — Avoidance: 6. Avoiding memories, thoughts, or feelings related to the stressful experience? 7. Avoiding external reminders of the stressful experience (e.g., people, places, conversations, activities, objects, situations)?

Cluster D — Negative alterations in cognitions/mood: 8. Trouble remembering important parts of the stressful experience? 9. Having strong negative beliefs about yourself, other people, or the world? 10. Blaming yourself or someone else for the stressful experience or what happened after it? 11. Having strong negative feelings such as fear, horror, anger, guilt, or shame? 12. Loss of interest in activities that you used to enjoy? 13. Feeling distant or cut off from other people? 14. Trouble experiencing positive feelings?

Cluster E — Alterations in arousal/reactivity: 15. Irritable behavior, angry outbursts, or acting aggressively? 16. Taking too many risks or doing things that could cause you harm? 17. Being "superalert" or watchful or on guard? 18. Feeling jumpy or easily startled? 19. Having difficulty concentrating? 20. Trouble falling or staying asleep?

Scoring

Total score: Sum all 20 items (0–80). - Provisional PTSD diagnosis threshold: ≥31–33 (varies slightly by population)

Cluster scoring: Check if at least 1 item in Cluster B (items 1–5) scores ≥2, at least 1 in Cluster C (6–7) scores ≥2, at least 2 in Cluster D (8–14) score ≥2, and at least 2 in Cluster E (15–20) score ≥2.

Seek professional help if: Score ≥31 or you meet cluster thresholds. PTSD is highly treatable with evidence-based therapies (EMDR, Prolonged Exposure, Cognitive Processing Therapy).

7. Epworth Sleepiness Scale

Developed by: Dr. Murray Johns, Epworth Hospital, Melbourne, Australia (1991). Reproduced with permission for educational use.

What it measures: Daytime sleepiness — how likely you are to doze in various situations.

The Questionnaire

How likely are you to doze off or fall asleep in the following situations?

Score: 0 = Would never doze | 1 = Slight chance | 2 = Moderate chance | 3 = High chance

  1. Sitting and reading
  2. Watching TV
  3. Sitting inactive in a public place (e.g., a theater or meeting)
  4. As a passenger in a car for an hour without a break
  5. Lying down to rest in the afternoon when circumstances permit
  6. Sitting and talking to someone
  7. Sitting quietly after a lunch without alcohol
  8. In a car, while stopped for a few minutes in traffic

Scoring Guide

Score Interpretation
0–5 Lower normal daytime sleepiness
6–10 Higher normal daytime sleepiness
11–12 Mild excessive daytime sleepiness
13–15 Moderate excessive daytime sleepiness
16–24 Severe excessive daytime sleepiness

Seek professional help if: Score ≥11. Excessive daytime sleepiness can indicate sleep apnea, narcolepsy, idiopathic hypersomnia, or insufficient sleep. Sleep apnea in particular is both common and undertreated, and has serious cardiovascular consequences.

8. Edinburgh Postnatal Depression Scale (EPDS)

Developed by: Cox, Holden, and Sagovsky (1987), University of Edinburgh. Freely reproduced for clinical and educational purposes.

What it measures: Risk of postnatal (postpartum) depression. Also validated for antenatal (during pregnancy) use and for partners.

Who should take it: Anyone who has given birth in the past year, is currently pregnant, or is the partner of someone in either situation.

The Questionnaire

In the past 7 days:

  1. I have been able to laugh and see the funny side of things.

  2. 4=As much as I always could | 3=Not quite so much now | 2=Definitely not so much now | 1=Not at all

  3. I have looked forward with enjoyment to things.

  4. 4=As much as I ever did | 3=Rather less than I used to | 2=Definitely less than I used to | 1=Hardly at all

  5. I have blamed myself unnecessarily when things went wrong. (reverse — higher = worse)

  6. 0=No, never | 1=Not very often | 2=Yes, some of the time | 3=Yes, most of the time

  7. I have been anxious or worried for no good reason.

  8. 0=No, not at all | 1=Hardly ever | 2=Yes, sometimes | 3=Yes, very often

  9. I have felt scared or panicky for no very good reason.

  10. 0=No, not at all | 1=No, not much | 2=Yes, sometimes | 3=Yes, quite a lot

  11. Things have been getting on top of me.

  12. 0=No, I have been coping as well as ever | 1=No, most of the time I have coped quite well | 2=Yes, sometimes I haven't been coping as well as usual | 3=Yes, most of the time I haven't been able to cope at all

  13. I have been so unhappy that I have had difficulty sleeping.

  14. 0=No, not at all | 1=Not very often | 2=Yes, sometimes | 3=Yes, most of the time

  15. I have felt sad or miserable.

  16. 0=No, not at all | 1=Not very often | 2=Yes, quite often | 3=Yes, most of the time

  17. I have been so unhappy that I have been crying.

  18. 0=No, never | 1=Only occasionally | 2=Yes, quite often | 3=Yes, most of the time

  19. The thought of harming myself has occurred to me.

    • 0=Never | 1=Hardly ever | 2=Sometimes | 3=Yes, quite often

(For items 1–2: score as written above. For items 3–10: use numbers as shown.)

Scoring Guide

Score Interpretation
0–9 Low risk
10–12 Possible depression — monitor and retest
13+ Probable postnatal depression — seek professional evaluation

Always seek help immediately if: Any score other than 0 on Question 10 (self-harm thoughts). Postpartum depression is a medical condition, not a character flaw, and it's very treatable.

9. Burnout Self-Assessment (Public Domain / Maslach-Adjacent)

Background: The Maslach Burnout Inventory (MBI) is proprietary. The following is a public-domain adaptation capturing the same three core dimensions identified in burnout research.

What it measures: Three core dimensions: Exhaustion, Depersonalization (cynicism), and Reduced Personal Accomplishment.

The Questionnaire

Rate each item: 0 = Never | 1 = Rarely | 2 = Sometimes | 3 = Often | 4 = Always

Dimension 1: Emotional Exhaustion 1. I feel emotionally drained from my work. 2. I feel used up at the end of the workday. 3. I feel fatigued when I get up in the morning and have to face another day on the job. 4. Working with people all day is really a strain for me. 5. I feel burned out from my work.

Dimension 2: Depersonalization / Cynicism 6. I feel I treat some colleagues/clients as if they were impersonal objects. 7. I've become more callous toward people since I took this job. 8. I worry that this job is hardening me emotionally. 9. I don't really care what happens to some people I work with. 10. I feel that colleagues/clients blame me for some of their problems.

Dimension 3: Personal Accomplishment (reverse scored — lower = worse) 11. I can easily create a relaxed atmosphere with people at work. 12. I deal very effectively with the problems of the people I work with. 13. I feel I'm positively influencing other people's lives through my work. 14. I feel very energetic. 15. I can easily understand how my colleagues/clients feel about things.

Scoring

  • Exhaustion subscale (items 1–5): Sum. High = 15–20.
  • Depersonalization subscale (items 6–10): Sum. High = 10–15.
  • Personal Accomplishment (items 11–15): Sum, then subtract from 20. High problem score = 0–12 (on raw items).

Burnout is present when: High exhaustion AND high depersonalization, regardless of accomplishment score.

Seek support if: High exhaustion + high cynicism persisting for 2+ weeks. Burnout responds to structural changes (workload, autonomy, recognition), not just rest. Therapy, especially focusing on values clarification, is often helpful.

10. CAGE Questionnaire (Alcohol Screening)

Developed by: Dr. John Ewing, University of North Carolina (1968). Public domain.

What it measures: Four yes/no questions that quickly screen for problem drinking. Widely used in primary care.

The Questionnaire

  1. Have you ever felt you should Cut down on your drinking?
  2. Have people Annoyed you by criticizing your drinking?
  3. Have you ever felt bad or Guilty about your drinking?
  4. Have you ever had a drink first thing in the morning to steady your nerves or to get rid of a hangover? (Eye opener)

Scoring

  • 2 or more "yes" answers: Clinically significant — warrants professional evaluation.
  • 1 "yes" answer: Possible problem — worth monitoring.
  • Any "yes" on Question 4: Strongly associated with alcohol dependence.

Note: CAGE is a screening tool, not diagnostic. It catches approximately 85% of alcohol-dependent individuals but misses some. AUDIT (above) provides more nuanced information.

11. Brief Perceived Social Support Scale

Based on: Multiple validated social support instruments (Cohen & Wills, 1985; Sarason, et al.). Synthesized for self-assessment.

What it measures: Perceived availability of different types of social support.

The Questionnaire

Rate: 1 = Strongly disagree | 2 = Disagree | 3 = Neutral | 4 = Agree | 5 = Strongly agree

  1. There is a special person who is around when I am in need.
  2. There is a special person with whom I can share joys and sorrows.
  3. My family really tries to help me.
  4. I get the emotional help and support I need from my family.
  5. I have a special person who is a real source of comfort to me.
  6. My friends really try to help me.
  7. I can count on my friends when things go wrong.
  8. I can talk about my problems with my family.
  9. I have friends with whom I can share my joys and sorrows.
  10. There is a special person in my life who cares about my feelings.
  11. My family is willing to help me make decisions.
  12. I can talk about my problems with my friends.

Scoring

Sum all 12 items (12–60). - 12–35: Low perceived social support - 36–49: Moderate support - 50–60: High support

Social support is one of the strongest protective factors against depression, anxiety, and poor health outcomes. Low scores warrant reflection on whether support exists but isn't being accessed, or whether building support networks should be a priority.

12. UCLA Loneliness Scale (Short Form)

Developed by: Russell, Peplau, and Ferguson (1978); revised by Russell (1996). 3-item version by Hughes et al. (2004).

What it measures: Subjective loneliness — the feeling of social isolation regardless of how many people you're surrounded by.

The Questionnaire (3-Item Version)

How often do you feel:

Score: 1 = Hardly ever | 2 = Some of the time | 3 = Often

  1. That you lack companionship?
  2. Left out?
  3. Isolated from others?

Scoring

Score Interpretation
3–4 Low loneliness
5–6 Moderate loneliness
7–9 High loneliness

Clinical significance: Loneliness is associated with a 26% increased risk of premature death, equivalent to smoking 15 cigarettes per day (Holt-Lunstad et al., 2015). It's a public health issue that responds to intentional action: joining groups, deepening existing relationships, volunteering, or working with a therapist on social anxiety.

13. CFPB Financial Well-Being Scale

Developed by: Consumer Financial Protection Bureau (U.S. government, 2015). Public domain.

What it measures: Subjective financial well-being — how well your financial situation and money management meet your needs.

The Questionnaire

Part A — How well does this describe you? Score: 1 = Does not describe me at all | 2 = Describes me a little | 3 = Describes me somewhat | 4 = Describes me very well | 5 = Describes me completely

  1. I could handle a major unexpected expense.
  2. I am securing my financial future.
  3. Because of my money situation, I feel like I will never have the things I want in life. (reverse: 5→1)
  4. I can enjoy life because of the way I'm managing my money.
  5. I am just getting by financially. (reverse)
  6. I am concerned that the money I have or will save won't last. (reverse)

Part B — How often does this apply to you? Score: 1 = Never | 2 = Rarely | 3 = Sometimes | 4 = Often | 5 = Always

  1. Giving a gift for a wedding, birthday, or other occasion would put a strain on my finances for the month. (reverse)
  2. I have money left over at the end of the month.
  3. I am behind with my finances. (reverse)
  4. My finances control my life. (reverse)

(Reverse items: 5→1, 4→2, 3→3, 2→4, 1→5)

Scoring

Sum all 10 items (10–50). Raw scores can be converted to a standard 0–100 scale using the CFPB conversion table (available at consumerfinance.gov). General benchmarks: - 50–100: Higher financial well-being - 30–49: Moderate - 10–29: Lower financial well-being

This is not about income level. Financial well-being correlates somewhat with income but is more strongly associated with financial behaviors, emergency savings, and psychological relationship with money.

14. Framingham Risk Score (Simplified Self-Assessment)

Developed by: The Framingham Heart Study, National Heart, Lung, and Blood Institute. Simplified public-domain version.

What it measures: 10-year risk of cardiovascular disease events.

Note: This simplified version provides an approximation only. Accurate calculation requires laboratory values (cholesterol, blood pressure). See your physician for full assessment.

Key Risk Factors (Self-Assessment Checklist)

Identify how many of these apply to you:

Major Risk Factors: - [ ] Age: Male ≥45 years / Female ≥55 years - [ ] Smoking (current) - [ ] Hypertension (high blood pressure) diagnosed, or BP consistently ≥140/90 - [ ] High total cholesterol (≥240 mg/dL) or on cholesterol-lowering medication - [ ] Low HDL cholesterol (<40 mg/dL for men, <50 mg/dL for women) - [ ] Diabetes (Type 1 or 2) - [ ] Family history: first-degree relative with heart disease before age 55 (male) or 65 (female)

Additional Risk Factors: - [ ] Obesity (BMI ≥30) - [ ] Physical inactivity (less than 150 min moderate exercise/week) - [ ] Chronic stress / poor sleep - [ ] High sodium diet - [ ] Excess alcohol consumption

Interpretation

Number of Major Risk Factors Action
0–1 Maintain healthy lifestyle; routine check-ups
2–3 Discuss with physician; lifestyle modification priority
4+ Prompt medical evaluation; may need medication review

Seek medical care for: Any combination of 3+ major risk factors, or if you've had chest pain, shortness of breath on exertion, or unexplained fatigue.

15. PAR-Q+ — Physical Activity Readiness Questionnaire

Developed by: Canadian Society for Exercise Physiology (CSEP), 2011. Freely reproducible.

What it measures: Safety of beginning or increasing physical activity, and whether medical clearance is needed.

The Questionnaire (Core 7 Questions)

Has your doctor ever said that you have a heart condition OR high blood pressure? [ ] Yes [ ] No

Do you feel pain in your chest at rest, during your daily activities of living, OR when you do physical activity? [ ] Yes [ ] No

Do you lose balance because of dizziness OR have you lost consciousness in the last 12 months? [ ] Yes [ ] No

Have you ever been diagnosed with another chronic medical condition (other than heart disease or high blood pressure)? [ ] Yes [ ] No

Are you currently taking prescribed medications for a chronic medical condition? [ ] Yes [ ] No

Do you currently have (or have had within the past 12 months) a bone, joint, or soft tissue (muscle, ligament, or tendon) problem that could be made worse by becoming more physically active? [ ] Yes [ ] No

Has your doctor ever said that you should only do medically supervised physical activity? [ ] Yes [ ] No

Interpretation

If ANY answer is YES: - If ≥1 answer is YES, complete the full PAR-Q+ form (available at eparmedx.com) to determine if medical clearance is needed. - Do not begin a new vigorous exercise program until you have medical clearance. - Low-moderate intensity activity (walking, gentle stretching) is generally safe to continue.

If ALL answers are NO: - You are cleared to begin increasing physical activity gradually. - Start at low intensity and build up over weeks. - If you develop unusual symptoms during exercise (chest pain, dizziness, unusual shortness of breath), stop and seek medical attention.

General principle: Some activity is almost always better than none. The goal of PAR-Q+ is not to discourage exercise but to ensure it happens safely.

Using These Instruments Together

These 15 instruments, taken together, cover much of the landscape of human well-being. Some patterns to notice:

  • High PHQ-9 + High PSS-10 + Low PSS (social support): A common triad — depression often travels with stress and isolation.
  • High AUDIT or CAGE + High PHQ-9: Alcohol use and depression are frequently comorbid, each worsening the other.
  • High ACE score + High PCL-5: Childhood adversity that hasn't been processed can resurface as PTSD. Trauma-focused therapy is effective.
  • High Burnout + High GAD-7: Work-related burnout and anxiety often co-occur. Structural solutions (workload, autonomy) matter as much as psychological ones.
  • High ESS (Epworth) + High PSS-10: Poor sleep dramatically worsens stress perception. Sleep often needs to be addressed before other interventions take hold.

These instruments are not a diagnosis. They are a conversation starter. Take your scores to a trusted healthcare provider. The numbers help you communicate what you're experiencing in a language they're trained to respond to.

Sources and professional guilds: American Psychiatric Association (PHQ-9, GAD-7, PCL-5); World Health Organization (AUDIT); Centers for Disease Control / Kaiser Permanente (ACE); Epworth Hospital, Melbourne (ESS); University of Edinburgh (EPDS); National Center for PTSD, VA (PCL-5); Carnegie Mellon University (PSS-10); Consumer Financial Protection Bureau (CFPB Scale); Canadian Society for Exercise Physiology (PAR-Q+); Framingham Heart Study / NHLBI.

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Patient Health Questionnaire (PHQ-9)

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Generalized Anxiety Disorder Scale (GAD-7)

Over the last 2 weeks, how often have you been bothered by the following?