[{"data":1,"prerenderedAt":175},["ShallowReactive",2],{"route-message-test-en-dass-21":3},{"target":4,"messages":5},"en",{"tests":6},{"dass-21":7},{"title":8,"description":9,"instruction":10,"questions":11,"options":33,"subscales":38,"results":48,"understanding":124,"faq":131,"tips":149,"whoIsThisFor":159,"scoreRanges":167,"disclaimer":174},"Depression, Anxiety & Stress Test: Check In With Yourself","Feeling low, anxious, or stretched thin? Take this depression, anxiety and stress test to see which feelings may be affecting you most.","Please read each statement and indicate how much it applied over the past week.",[12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32],"I found it hard to wind down","I was aware of dryness of my mouth","I couldn’t seem to experience any positive feeling at all","I experienced breathing difficulty (e.g., excessively rapid breathing, breathlessness in the absence of physical exertion)","I found it difficult to work up the initiative to do things","I tended to over-react to situations","I experienced trembling (e.g., in the hands)","I felt that I was using a lot of nervous energy","I was worried about situations in which I might panic and make a fool of myself","I felt that I had nothing to look forward to","I found myself getting agitated","I found it difficult to relax","I felt down-hearted and blue","I was intolerant of anything that kept me from getting on with what I was doing","I felt I was close to panic","I was unable to become enthusiastic about anything","I felt I wasn’t worth much as a person","I felt that I was rather touchy","I was aware of the action of my heart in the absence of physical exertion (e.g., sense of heart rate increase, heart missing a beat)","I felt scared without any good reason","I felt that life was meaningless",[34,35,36,37],"Did not apply to me at all","Applied to me to some degree, or some of the time","Applied to me to a considerable degree, or a good part of the time","Applied to me very much, or most of the time",{"depression":39,"anxiety":42,"stress":45},{"label":40,"description":41},"Depression","Low positive mood, reduced initiative, hopelessness, and self-worth themes.",{"label":43,"description":44},"Anxiety","Physical anxiety, panic-like sensations, fear, and autonomic arousal.",{"label":46,"description":47},"Stress","Tension, agitation, irritability, over-reactivity, and difficulty relaxing.",{"normal":49,"mild":65,"moderate":80,"severe":95,"extremely-severe":109},{"headline":50,"description":51,"strengths":52,"quickRelief":56},"Normal range","Your responses fall in the normal range for the highest DASS-21 subscale. Keep using routines that support mood, anxiety regulation, and recovery.",[53,54,55],"Your recent responses suggest symptoms are not strongly elevated","You may have useful coping routines already in place","Tracking changes can help you notice early shifts",[57,61],{"title":58,"description":59,"link":60},"Ground and breathe","Use a short breathing or grounding practice before choosing the next step.","/grounding",{"title":62,"description":63,"link":64},"Keep a steady breathing routine","A short breathing practice can help maintain steadiness before symptoms build.","/breathing",{"headline":66,"description":67,"strengths":68,"quickRelief":72},"Mild elevation","Your responses fall in a mild range on at least one DASS-21 subscale. This may indicate recent strain worth addressing early.",[69,70,71],"You are noticing symptoms while they may still be easier to shift","Small daily supports can make a practical difference","Your subscale pattern can guide where to start",[73,76],{"title":74,"description":75,"link":60},"Name the main pattern","Check whether mood, anxiety, or stress is most elevated and choose one support for today.",{"title":77,"description":78,"link":79},"Try guided breathing","Structured breathing can give you a low-friction next step when symptoms start to rise.","/guided-breathing",{"headline":81,"description":82,"strengths":83,"quickRelief":87},"Moderate elevation","Your responses fall in a moderate range on at least one subscale. Consider adding structured coping steps and talking with a professional if symptoms persist or interfere with life.",[84,85,86],"The result gives a clearer map of which symptoms are most active","You can focus support on the most elevated subscale first","Professional guidance can help before symptoms intensify",[88,91],{"title":89,"description":90,"link":60},"Reduce immediate load","Pause non-essential demands and choose one next manageable step.",{"title":92,"description":93,"link":94},"Use body-first calming","Slow breathing or progressive muscle relaxation can lower stress and anxiety arousal.","/progressive-muscle-relaxation",{"headline":96,"description":97,"strengths":98,"quickRelief":102},"Severe elevation","Your responses fall in a severe range on at least one subscale. This is not a diagnosis, but professional support is strongly worth considering, especially if daily functioning is affected. If you may harm yourself or cannot stay safe, contact emergency services or a crisis line now.",[99,100,101],"Taking the test can be a concrete first step toward support","The three scores can help explain what feels hardest right now","You do not need to manage severe symptoms alone",[103,106],{"title":104,"description":105,"link":64},"Calm the body first","Slow breathing can help reduce arousal while you arrange real-world support.",{"title":107,"description":108,"link":60},"Stabilize the next hour","Use grounding, water, a safe place, and one simple action before solving bigger problems.",{"headline":110,"description":111,"strengths":112,"quickRelief":117},"Extremely severe elevation","Your responses fall in an extremely severe range on at least one subscale. Please consider contacting a mental health professional promptly. If you may harm yourself or cannot stay safe, contact emergency services or a crisis line now.",[113,114,115,116],"You have named that things may be very difficult right now","This result can support a direct conversation with a professional","Immediate support is appropriate when symptoms feel unsafe or unmanageable","Help can focus on safety, relief, and next steps",[118,121],{"title":119,"description":120,"link":60},"Use immediate grounding","Grounding can help you get through the next few minutes while you contact support.",{"title":122,"description":123,"link":64},"Slow your breathing","Regulated breathing can offer a brief anchor while you seek urgent support if needed.",{"title":125,"paragraphs":126},"Understanding the DASS-21",[127,128,129,130],"The DASS-21 is the validated short form of the original 42-item Depression Anxiety Stress Scales.","Each subscale has seven items scored from 0 to 3; raw subscale totals are multiplied by 2 to align with DASS-42 severity norms.","The overall result shown here uses the highest severity among the three interpreted subscale scores, with ties resolved by the higher interpreted score.","DASS materials are provided by UNSW and may be copied from the official DASS site; this page cites the official source and is for self-assessment, not diagnosis.",{"title":132,"items":133},"Frequently Asked Questions",[134,137,140,143,146],{"question":135,"answer":136},"Does the DASS-21 diagnose conditions?","No. It is a screening and self-assessment tool, not a diagnosis.",{"question":138,"answer":139},"Why are scores multiplied by 2?","DASS-21 is the short form of DASS-42, so each subscale raw score is doubled to use DASS-42 severity ranges.",{"question":141,"answer":142},"How is it different from PHQ-9, GAD-7, or PSS-10?","PHQ-9 focuses on depression, GAD-7 on generalized anxiety, and PSS-10 on perceived stress. DASS-21 screens depression, anxiety, and stress separately.",{"question":144,"answer":145},"Why is there no average marker?","There is no single authoritative population average that applies cleanly to all three DASS-21 subscales.",{"question":147,"answer":148},"What should I do with severe scores?","Consider professional support. If you may harm yourself or cannot stay safe, contact emergency services or a crisis line now.",[150,153,156],{"title":151,"description":152},"Match support to the highest subscale","Low mood may need activation and connection; anxiety may need grounding; stress may need load reduction and recovery.",{"title":154,"description":155},"Lower arousal before problem-solving","When anxiety and stress are high, calm the body first, then choose the next practical step.",{"title":157,"description":158},"Do not wait for perfect motivation","Small scheduled actions are often more reliable than waiting to feel ready.",{"title":160,"description":161,"items":162},"Who Is This Test For?","The DASS-21 is for adults who want a brief snapshot of recent depression, anxiety, and stress symptoms.",[163,164,165,166],"People wanting one screen across mood, anxiety, and stress","Anyone tracking symptoms over the past week","People comparing which symptom area feels most elevated","Anyone preparing to discuss symptoms with a professional",{"title":168,"normal":169,"mild":170,"moderate":171,"severe":172,"extremely-severe":173},"What The Scores Mean","DASS-21 uses separate depression, anxiety, and stress thresholds; normal means the highest subscale is within its normal range.","At least one interpreted subscale score falls in its mild range.","At least one interpreted subscale score falls in its moderate range.","At least one interpreted subscale score falls in its severe range; professional support may be helpful.","At least one interpreted subscale score falls in its extremely severe range; seek prompt support, especially for safety concerns.","This self-assessment is not diagnostic and cannot replace a professional evaluation. Elevated DASS-21 scores should be interpreted cautiously. If you are in crisis, may harm yourself, or cannot stay safe, contact emergency services or a crisis line now.",1790423935384]