Emotional Wellbeing

Take this quiz test to gain insight into your emotional well-being.

Keep in mind this test is not an alternative for professional services, like visiting a doctor.

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Emotional wellness encompasses your psychological and emotional well-being, as well as how much stress you’re experiencing. The 7 Cups online emotional wellness test uses the clinical PHQ-9 and GAD-7 exams given by mental health researchers and professionals to gauge your emotional wellness and give you feedback on any depression, anxiety and stress levels you may be having.

In this 3-minute quiz, we’ll ask you questions about how you’re feeling and issues you might be dealing with. After you receive your score, we’ll suggest a custom growth plan that will help you better manage your emotions.

You may retake the test every 2 weeks to monitor your growth and progress. Results are strictly anonymous and confidential. Many people find it helpful to share their results with a free 7 Cups listener or with one of our affordable online therapists.

Knowledge is power - your scores will give you the insight you need on your wellness journey!

Question 1 of 22.

Have you ever sought or received professional help (therapy, counselling, self-help, group support, or medication)?

1. I'd rather not answer at this time

2. This is my first time seeking support

3. I've dabbled a little bit before

4. I've sought help multiple times or a lot

Question 2 of 22.

Negative emotion interferes with my work, school, or relationships

How often or likely is it to be, to experience negative emotion to the point it impacts your performance or network?

1. Never

2. Sometimes

3. Often

4. Most of the time

Question 3 of 22.

Over the last 2 weeks, how often have you been bothered by feeling tired or having little energy?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 4 of 22.

Over the last 2 weeks, how often have you been bothered by trouble falling, or staying asleep, or sleeping too much?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 5 of 22.

Over the last 2 weeks, how often have you been bothered by little interest or pleasure in doing things?

1. Not at all

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 6 of 22.

Over the last 2 weeks, how often have you been bothered by feeling down, depressed, or hopeless?

1. Not at all

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 7 of 22.

Over the last 2 weeks, how often have you been bothered by poor appetite or overeating?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 8 of 22.

Over the last 2 weeks, how often have you been bothered by feeling bad about yourself — or that you are a failure or have let yourself or your family down?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 9 of 22.

Over the last 2 weeks, how often have you been bothered by trouble concentrating on things, such as reading the newspaper or watching television?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 10 of 22.

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

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 11 of 22.

Over the last 2 weeks, how often have you been bothered by thoughts that you would be better off dead or of hurting yourself in some way?

1. Not at all or rarely

2. Sometimes; several days

3. Everyday or near everyday

Question 12 of 22.

Over the last 2 weeks, how often have you been bothered by feeling nervous, anxious, or on edge?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 13 of 22.

Over the last 2 weeks, how often have you been bothered by not being able to stop or control worrying?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 14 of 22.

Over the last 2 weeks, how often have you been bothered by worrying too much about different things?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 15 of 22.

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

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 16 of 22.

Over the last 2 weeks, how often have you been bothered by being so restless that it's hard to sit still?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 17 of 22.

Over the last 2 weeks, how often have you been bothered by becoming easily annoyed or irritable?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 18 of 22.

Over the last 2 weeks, how often have you been bothered by feeling afraid as if something awful might happen?

1. Not at all or rarely

2. Sometimes; several days

3. More than half of the days

4. Everyday or near everyday

Question 19 of 22.

If you have experienced any of the mentioned issues, 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?

1. Not difficult at all

2. Somewhat difficult

3. Very difficult

4. Extremely difficult

Question 20 of 22.

Are you satisfied with the amount of support you receive from family and friends?

1. Not at all satisfied

2. Sometimes or occasionally satisfied

3. Satisfied

4. Very satisfied

Question 21 of 22.

Learning how to manage my emotions is...

1. Not really important

2. Somewhat important

3. Important

4. Very Important

Question 22 of 22.

How ready are you to make a change in your life?

1. I'm not ready to change in the next 3 months

2. I'm considering change in the next 3 months

3. I'm thinking about kick-starting change this month

4. I'm ready to make change today

5. I'm already making progress

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Emotional Wellbeing

Have you ever sought or received professional help (therapy, counselling, self-help, group support, or medication)?

Negative emotion interferes with my work, school, or relationships

Over the last 2 weeks, how often have you been bothered by feeling tired or having little energy?

Over the last 2 weeks, how often have you been bothered by trouble falling, or staying asleep, or sleeping too much?

Over the last 2 weeks, how often have you been bothered by little interest or pleasure in doing things?

Over the last 2 weeks, how often have you been bothered by feeling down, depressed, or hopeless?

Over the last 2 weeks, how often have you been bothered by poor appetite or overeating?

Over the last 2 weeks, how often have you been bothered by feeling bad about yourself — or that you are a failure or have let yourself or your family down?

Over the last 2 weeks, how often have you been bothered by trouble concentrating on things, such as reading the newspaper or watching television?

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

Over the last 2 weeks, how often have you been bothered by thoughts that you would be better off dead or of hurting yourself in some way?

Over the last 2 weeks, how often have you been bothered by feeling nervous, anxious, or on edge?

Over the last 2 weeks, how often have you been bothered by not being able to stop or control worrying?

Over the last 2 weeks, how often have you been bothered by worrying too much about different things?

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

Over the last 2 weeks, how often have you been bothered by being so restless that it's hard to sit still?

Over the last 2 weeks, how often have you been bothered by becoming easily annoyed or irritable?

Over the last 2 weeks, how often have you been bothered by feeling afraid as if something awful might happen?

If you have experienced any of the mentioned issues, 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?

Are you satisfied with the amount of support you receive from family and friends?

Learning how to manage my emotions is...

How ready are you to make a change in your life?

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Emotional Wellbeing

Have you ever sought or received professional help (therapy, counselling, self-help, group support, or medication)?

Negative emotion interferes with my work, school, or relationships

Over the last 2 weeks, how often have you been bothered by feeling tired or having little energy?

Over the last 2 weeks, how often have you been bothered by trouble falling, or staying asleep, or sleeping too much?

Over the last 2 weeks, how often have you been bothered by little interest or pleasure in doing things?

Over the last 2 weeks, how often have you been bothered by feeling down, depressed, or hopeless?

Over the last 2 weeks, how often have you been bothered by poor appetite or overeating?

Over the last 2 weeks, how often have you been bothered by feeling bad about yourself — or that you are a failure or have let yourself or your family down?

Over the last 2 weeks, how often have you been bothered by trouble concentrating on things, such as reading the newspaper or watching television?

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

Over the last 2 weeks, how often have you been bothered by thoughts that you would be better off dead or of hurting yourself in some way?

Over the last 2 weeks, how often have you been bothered by feeling nervous, anxious, or on edge?

Over the last 2 weeks, how often have you been bothered by not being able to stop or control worrying?

Over the last 2 weeks, how often have you been bothered by worrying too much about different things?

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

Over the last 2 weeks, how often have you been bothered by being so restless that it's hard to sit still?

Over the last 2 weeks, how often have you been bothered by becoming easily annoyed or irritable?

Over the last 2 weeks, how often have you been bothered by feeling afraid as if something awful might happen?

If you have experienced any of the mentioned issues, 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?

Are you satisfied with the amount of support you receive from family and friends?

Learning how to manage my emotions is...

How ready are you to make a change in your life?

Next question 1 of 22

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Emotional Wellbeing

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