How to Test Your Anxiety, Depression & Insomnia Levels
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Wondering if your sleepless nights and low mood are "normal stress" or something deeper?
You’re not alone. With 1 in 3 adults now experiencing clinical anxiety or depression symptoms (WHO, 2023), understanding your mental health baseline is the first step toward real solutions.
Here’s how to self-assess—and when to seek help.
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Part 1: The Quick Self-Tests
Score 1 point for each symptom you have
(Score: 0-3 = mild | 4-6 = Moderate | 7+ = high)
A. Anxiety Red Flags
✅ Physical Signs:
- Racing heart without cause
- Muscle tension (jaw/back pain)
- Digestive issues
✅ Mental Signs:
- Constant "what if" thoughts
- Irritability over small things
- Avoidance of social plans
🔍 3-Question Screen (GAD-2):
1. Over the last 2 weeks, how often have you felt nervous or "on edge"?
2. How often have you been unable to stop worrying?
(Score: 0-3 = Mild | 4-6 = Moderate | 7+ = High)
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B.Depression Warning Signs
Score 1 point for each symptom you have
Score 3+ = 85% chance of clinical depression - Johns Hopkins
✅ Emotional Signals:
- Loss of joy in hobbies
- Feeling numb or empty
- Excessive guilt
✅ Behavioral Shifts:
- Sleeping too much/too little
- Appetite changes (+/- 5% weight)
- Procrastinating basic tasks
🔍 PHQ-2 Test:
1. Little interest/pleasure in activities?
2. Feeling down/hopeless?
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C. Insomnia Severity
✅ Sleep Diary Clues:
- Takes >30 mins to fall asleep
- Waking 3+ times nightly
- Early rising (4-5 AM) without cause
🔍 ISI Self-Score:
Evaluate the score based on the severity，Rate from 0-5:
- Difficulty falling/staying asleep
- Satisfaction with sleep
- Daytime impairment
(15+ = Chronic insomnia needing treatment)