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Depression Anxiety and Stress Scale 21 (DASS-21)

All of us can go through moments in our life where we feel a little off balance. We can’t quite put our finger on what’s going on, but intuitively, we know that something is awry.

If that’s what you’re going through right now, then the DASS-21 might be the best place for you to try and figure out what’s bugging on. The DASS-21 is an acronym for Depression, Anxiety, and Stress Scale (21 questions), and provides a snapshot of our levels of depression, anxiety and stress.

Short, sweet, and samples a spread of common everyday struggles, the DASS-21 is a great place to start our journey to figuring out what’s going on.

But do note that the DASS-21 on it’s own is not enough to diagnose you with depression, anxiety or stress. Rather, it gives you an indication of what you’re experiencing significantly in your life at the moment. For a formal diagnosis, further assessments will need to be done with a mental health professional.

1.

I found it hard to wind down

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

2.

I was aware of dryness of my mouth

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

3.

I couldn’t seem to experience any positive feeling at all

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

4.

I experienced breathing difficulty (eg, excessively rapid breathing, breathlessness in the absence of physical exertion)

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

5.

I found it difficult to work up the initiative to do things

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

6.

I tended to over-react to situations

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

7.

I experienced trembling (eg, in the hands)

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

8.

I felt that I was using a lot of nervous energy

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

9.

I was worried about situations in which I might panic and make a fool of myself

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

10.

I felt that I had nothing to look forward to

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

11.

I found myself getting agitated

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

12.

I found it difficult to relax

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

13.

I felt down-hearted and blue

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

14.

I was intolerant of anything that kept me from getting on with what I was doing

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

15.

I felt I was close to panic

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

16.

I was unable to become enthusiastic about anything

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

17.

I felt I wasn’t worth much as a person

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

18.

I felt that I was rather touchy

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

19.

I was aware of the action of my heart in the absence of physical exertion(eg, sense of heart rate increase, heart missing a beat)

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

20.

I felt scared without any good reason

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

21.

I felt that life was meaningless

Did not apply to me at all - NEVER

Applied to me to some degree, or some of the time - SOMETIMES

Applied to me to a considerable degree, or a good part of time - OFTEN

Applied to me very much, or most of the time - ALMOST ALWAYS

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