Category Scores

• Depression:
• Anxiety:
• Stress:
• Total: /

What this means

Your signs are moderate. This often improves in 2–6 weeks with structured habits and brief therapy.

Quick actions (start today)

• ⏱️ 4-7-8 breathing, 3 rounds × 2/day
• 🚶‍♂️ 20–30 min brisk walk or light cardio
• 🛏️ Sleep window: same time in/out, no screens 45 min before bed
• 🧠 Thought dump: 5 min journaling (worries → next steps)
• 👥 Connection: 1 short call with a trusted person

When to consider therapy

• Symptoms persist > 2 weeks or affect work/relationships
• Sleep/appetite changes continue
• Panic-like episodes or constant worry