Dass 21

The DASS-21 (Depression, Anxiety and Stress Scale - 21 items) is a short self-report questionnaire designed to measure symptoms of depression, anxiety, and stress over the past week. It helps identify emotional patterns and track changes over time. While it’s not a diagnostic tool, it can support understanding of how you're feeling and guide further conversations with a health professional.   Please read each statement and select a number 0, 1, 2 or 3 which indicates how much the statement applied to you "over the past week".  There are no right or wrong answers.  Do not spend too much time on any statement.

The rating scale is as follows: 0  - Did not apply to me at all 1  - Applied to me to some of the time 2  - Applied to me to a good part of time 3  - Applied to me very much, or most of the time

 

0	1	2	3
Did not apply to me at all	Applied to me to some of the time	Applied to me to a good part of time	Applied me very much, most of the time

 

Understanding Your Results
Once you have completed the DASS-21, you will have three separate scores: one each for Stress, Anxiety, and Depression. It is important to remember that these scores are a "snapshot" of how you have been feeling lately and are intended to provide clarity, not a formal medical diagnosis.

 
 

How to Read Your Scores
Your scores generally fall into categories ranging from Normal to Extremely Severe.

•  Normal to Mild: You are likely managing the current demands of life well, though everyone has "off" days.
• Moderate: This is often a sign that the "weight" of your current situation is starting to impact your daily comfort or energy levels.
• Severe to Extremely Severe: This indicates that your nervous system is likely under significant strain, making it difficult to regulate or feel like your usual self.

 
 
What to Do if Your Scores Are High
If your results fall into the higher categories, please do not feel alarmed. It is simply your mind and body signaling that they need a little extra support and care. Here is what is recommended:

Speak to someone you trust: Sharing how you feel with a supportive friend, family member, or partner can help lighten the mental load. At least one person in your inner circle should know where you are at, as having that support system is an important part of your wellbeing.

Listen to your body: If it is communicating signs of stress, anxiety, or depression, it may a signal that you are needing some support. Reducing your load with compassion and prioritizing activities that "fill your cup" are great first steps toward regulation.

Reach Out for Professional Guidance: These results are a great starting point for a conversation with a professional, such as your GP or a Mental Health Professional. 

 

If you would like to understand your results more deeply or are curious about the next steps for your wellbeing, get in touch with our team. We are here to help you discuss what these scores mean for you and provide any further information you may need to navigate your path forward with clarity and confidence.