[{"data":1,"prerenderedAt":142},["ShallowReactive",2],{"route-message-test-en-k10":3},{"target":4,"messages":5},"en",{"tests":6},{"k10":7},{"title":8,"description":9,"instruction":10,"questions":11,"options":22,"results":28,"understanding":92,"faq":99,"tips":117,"whoIsThisFor":127,"scoreRanges":135,"disclaimer":141},"Psychological Distress Test: How Are You Holding Up?","Feeling overwhelmed or unable to cope? Take this psychological distress test to understand how your mental wellbeing has been lately.","During the last 30 days, about how often did you feel each of the following?",[12,13,14,15,16,17,18,19,20,21],"During the last 30 days, about how often did you feel tired out for no good reason?","During the last 30 days, about how often did you feel nervous?","During the last 30 days, about how often did you feel so nervous that nothing could calm you down?","During the last 30 days, about how often did you feel hopeless?","During the last 30 days, about how often did you feel restless or fidgety?","During the last 30 days, about how often did you feel so restless you could not sit still?","During the last 30 days, about how often did you feel depressed?","During the last 30 days, about how often did you feel that everything was an effort?","During the last 30 days, about how often did you feel so sad that nothing could cheer you up?","During the last 30 days, about how often did you feel worthless?",[23,24,25,26,27],"None of the time","A little of the time","Some of the time","Most of the time","All of the time",{"low":29,"moderate":45,"high":61,"very-high":76},{"headline":30,"description":31,"strengths":32,"quickRelief":36},"Low Psychological Distress","Your responses fall in the low range for current non-specific psychological distress. This does not mean life is free of stress, but these symptoms may not be strongly present right now.",[33,34,35],"Your recent distress symptoms appear relatively low","You may have routines or supports that are helping","This can be a useful baseline to compare with later check-ins",[37,41],{"title":38,"description":39,"link":40},"Keep a Breathing Routine","A short breathing practice can help maintain steadiness before distress builds.","/breathing",{"title":42,"description":43,"link":44},"Stay Present with Grounding","Grounding can support calm attention during everyday pressure.","/grounding",{"headline":46,"description":47,"strengths":48,"quickRelief":52},"Moderate Psychological Distress","Your responses fall in the moderate range. Some symptoms may be affecting your energy, mood, or ability to settle, and it may help to add support early.",[49,50,51],"You have noticed signs that deserve attention","Moderate distress can often improve with support and practical changes","Tracking your score can help show whether things are improving or worsening",[53,57],{"title":54,"description":55,"link":56},"Try Guided Breathing","Structured breathing can reduce physical arousal when nervousness rises.","/guided-breathing",{"title":58,"description":59,"link":60},"Use Thought Labeling","Naming thoughts as thoughts can create distance from distressing mental loops.","/thought-labeling",{"headline":62,"description":63,"strengths":64,"quickRelief":68},"High Psychological Distress","Your responses fall in the high range. This level of distress can be hard to manage alone, especially if it is affecting sleep, work, relationships, or daily functioning.",[65,66,67],"Taking this check-in is a concrete first step","High distress is a signal to increase support, not a personal failure","Professional guidance can help identify what is driving the distress",[69,72],{"title":70,"description":71,"link":44},"Ground Yourself Now","Grounding can help bring attention back to the present when distress feels intense.",{"title":73,"description":74,"link":75},"Release Body Tension","Progressive muscle relaxation can reduce the physical load that comes with distress.","/progressive-muscle-relaxation",{"headline":77,"description":78,"strengths":79,"quickRelief":84},"Very High Psychological Distress","Your responses fall in the very high range. Please consider reaching out to a qualified health professional soon. If you feel at risk of harming yourself or cannot stay safe, contact emergency services or a local crisis line now.",[80,81,82,83],"You do not have to handle this level of distress alone","Urgent support is appropriate when distress feels overwhelming or unsafe","Sharing these results with a professional can make the conversation easier","Small calming steps can help while you connect with real-world support",[85,88],{"title":86,"description":87,"link":44},"Use Immediate Grounding","A grounding exercise can help you get through the next few minutes safely.",{"title":89,"description":90,"link":91},"Try Peaceful Visualization","A calm scene can provide a brief anchor while you seek support.","/peaceful-visualization",{"title":93,"paragraphs":94},"Understanding the K10",[95,96,97,98],"The Kessler Psychological Distress Scale (K10) is a brief 10-item measure of non-specific psychological distress. It focuses on recent feelings linked with anxiety and depressive symptoms rather than diagnosing a specific condition.","Each item is scored from 1 to 5, using the response options from 'None of the time' to 'All of the time'. The total score ranges from 10 to 50, with higher scores indicating higher recent distress.","This version uses the Australian Bureau of Statistics scoring groups: low, moderate, high, and very high. A score around 20 or above is often used in accessible clinical and population references as a practical marker of elevated distress; it is a reference threshold, not a population average or diagnosis.","The K10 is copyright Ronald C. Kessler, PhD. The official National Comorbidity Survey page states that use does not require formal permission, but the scale must be cited appropriately. This page provides attribution and should not be treated as a claim that the K10 is public domain.",{"title":100,"items":101},"Frequently Asked Questions",[102,105,108,111,114],{"question":103,"answer":104},"What does the K10 measure?","The K10 measures non-specific psychological distress over the last 30 days. It includes experiences such as nervousness, hopelessness, restlessness, depressed mood, effort, sadness, and worthlessness.",{"question":106,"answer":107},"Does the K10 diagnose anxiety or depression?","No. It is a screening and monitoring tool, not a diagnostic instrument. A clinician can consider your score alongside your history, current situation, risk, and functioning.",{"question":109,"answer":110},"Why are the scores 10 to 50 instead of 0 to 40?","The ABS convention scores each of the 10 items from 1 to 5, giving a total range of 10 to 50. This test follows that convention.",{"question":112,"answer":113},"What does the 20 marker mean?","The marker at 20 is used here as a practical reference point because accessible authoritative sources commonly cite 20 or higher as a clinically meaningful or elevated threshold. It is not presented as a population mean.",{"question":115,"answer":116},"What should I do with a high or very high result?","Consider contacting a doctor, therapist, counselor, or local mental health service, especially if distress affects daily life. If you might harm yourself, feel unable to stay safe, or are in immediate danger, contact emergency services or a crisis line now.",[118,121,124],{"title":119,"description":120},"Treat the Score as a Signal","Use your result to decide whether to add support, reduce load, or talk with a professional. It is information for action, not a label.",{"title":122,"description":123},"Look for Patterns","Notice whether distress is tied to sleep loss, conflict, work pressure, isolation, substances, pain, or major life changes. Patterns make next steps clearer.",{"title":125,"description":126},"Reach Out Early","If symptoms are rising or staying high, contact someone you trust or a qualified professional before things become harder to manage.",{"title":128,"description":129,"items":130},"Who Is This Test For?","The K10 is for people who want a quick check of recent non-specific psychological distress.",[131,132,133,134],"People feeling nervous, low, restless, exhausted, or overwhelmed","Anyone wanting to monitor distress over the last 30 days","People deciding whether extra support might be useful","Anyone preparing to discuss recent distress with a health professional",{"title":136,"low":137,"moderate":138,"high":139,"very-high":140},"What The Scores Mean","10-15: Low psychological distress.","16-21: Moderate psychological distress.","22-29: High psychological distress.","30-50: Very high psychological distress. Professional support is strongly recommended, and urgent help is important if safety is a concern.","This K10 self-test is a screening and reflection tool only. It does not diagnose anxiety, depression, or any other condition, and it cannot replace assessment by a qualified health professional. If your score is elevated, if symptoms are persistent, or if distress is affecting your life, consider professional support. If you feel at risk of harming yourself or someone else, cannot stay safe, or are in immediate danger, contact emergency services or a local crisis line now. K10 copyright Ronald C. Kessler, PhD; use requires citation.",1790423935384]