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✦ Free · Confidential · 3–5 Minutes

How Are You Feeling Today?

There is no wrong answer here. Choose what feels closest to your experience right now — we'll walk you through a short, free self-reflection and share a technique that may help. No diagnosis. No judgment. Just support.

Your responses stay on your device — nothing is stored or shared.

Pick What Resonates

These are self-reflection tools, not diagnostic tests. Each takes 3–5 minutes, gives you an instant score, and suggests a practical technique you can use today.

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Depressed / Low

"I feel heavy, empty, or disconnected from life."

Persistent sadness, loss of interest, low energy, or a sense of hopelessness. Depression isn't just "feeling sad" — it's a whole-body heaviness that makes even small tasks feel impossible. Understanding your pattern is the first step.

  • Low mood most days
  • No motivation
  • Sleep changes
  • Withdrawal
Check In 3–4 min
😰

Anxious / On Edge

"My mind won't slow down, and my body won't relax."

Racing thoughts, restlessness, tight chest, or constant worry about the future. Anxiety can show up as overthinking, irritability, or physical tension — even when there's no obvious "reason." Learn your triggers and how to calm your nervous system.

  • Racing thoughts
  • Restlessness
  • Trouble sleeping
  • Physical tension
Check In 3–4 min
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Traumatic Memories

"Something from my past still lives in my body."

Flashbacks, nightmares, emotional numbness, or being easily startled. Trauma isn't weakness — it's your nervous system doing its best to protect you. This check-in is gentle and grounding-first. If it feels too intense, please reach out to a professional.

  • Flashbacks
  • Numbness
  • Hypervigilance
  • Avoidance
Safety-first. Grounding before depth.
Check In 3–4 min
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Fearful / Phobic

"I avoid things because the fear feels bigger than me."

Intense fear or dread around specific situations, places, or thoughts — often leading to avoidance that shrinks your world. Fears and phobias respond well to structured, gradual exposure and nervous-system regulation.

  • Panic sensations
  • Avoidance
  • Anticipatory dread
  • Racing heart
Check In 3–4 min
🌀

Intrusive Thoughts (OCD)

"Unwanted thoughts show up, and I can't make them stop."

Repetitive, disturbing thoughts that feel impossible to control — and the more you try to push them away, the louder they get. This is not a character flaw; it's a well-understood pattern that responds to specific techniques.

  • Unwanted thoughts
  • Mental checking
  • Reassurance-seeking
  • Guilt or shame loops
Check In 3–4 min
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Repetitive Actions (OCD)

"I do things over and over to feel safe or 'just right'."

Checking, washing, counting, ordering, or repeating actions to reduce anxiety — temporarily relieved, then the urge returns. These compulsions are the brain's attempt to protect you. Understanding the loop is how you begin to step out of it.

  • Checking rituals
  • Counting or ordering
  • Washing / cleaning
  • "Just right" urges
Check In 3–4 min
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I'm Okay — Just Curious

"I feel fine, but I'd like to understand myself better."

Self-awareness is a practice, not a problem. Explore your emotional patterns, stress responses, and inner world — even when things are going well. It's one of the most valuable investments you can make in yourself.

  • Personal growth
  • Self-discovery
  • Curiosity
  • Preventive care
Explore 3–5 min

Please read: These self-assessments are self-reflection tools, not medical diagnoses, and they do not replace evaluation by a qualified mental-health professional. Your responses are processed locally in your browser and are not stored on our servers. Results are for your own awareness and personal growth.

In crisis or having thoughts of self-harm? Call Tele-MANAS 14416 (India, 24×7) or your local emergency number immediately.

Not Sure Where to Start? Let's Talk.

You don't have to figure this out alone. Whether you'd like to talk through what you're experiencing or explore a guided path forward, a short conversation can bring real clarity.

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