This check-up has two parts. First, a validated screening tool (the DASS-21) to assess your current levels of stress, anxiety, and depression.
Depending on your result, you may be invited to complete a short second part — a reflection that gives you a new way of understanding what you're experiencing.
🏥 The DASS-21 is a validated screening tool used internationally and recognised by the World Health Organization (WHO) as an effective instrument for screening for depression, anxiety, and stress.
⏱ Takes about 5–7 minutes. Your answers are not stored or shared. This tool is for self-reflection and does not constitute clinical advice.
DASS-21 scores are multiplied by 2 to match the DASS-42 scale used in clinical classification.
Your DASS results indicate a level of mental distress that most people would recognise as significant.
🪞 For yourself: When you are experiencing that level of distress, how much pressure do you actually take off yourself — reducing demands, slowing down, or allowing yourself to rest?
👤 For someone else: If a friend or colleague were experiencing the same level of distress shown by their DASS results, how much pressure would you encourage them to take off — reducing their demands, slowing down, or resting?
The checklist below covers 20 recognised symptoms of stress and burnout — 10 physical and 10 mental.
Out of these 20 symptoms, how many do you currently tolerate in yourself before you allow yourself to stop, slow down, or take a break?
Now consider the same list of 20 symptoms — but in someone else.
If a friend or colleague presented with these symptoms, how many would it take before you encouraged them to stop, slow down, or seek help?
In MBT, we look at both what you say to yourself and how. High-intensity (Group 2) statements are the kind of language that, if said to another person, most people would consider harmful or unacceptable.
These are examples of what people say to themselves internally — language that would be considered harmful if said to another person.
🪞 In your own self-talk: What percentage of your inner dialogue consists of Group 2 (high-intensity) statements?
👥 Between two other people: What percentage of Group 2 language in someone's conversation with another person would you consider unacceptable or harmful?
🎯 If it were directed at you: What percentage of Group 2 language from someone else — aimed directly at you — would you consider unacceptable?
🗣️ When you speak to others: What percentage of Group 2 language in your own conversations with other people would you consider unacceptable or harmful — coming from you?
You've shared what you tolerate internally. Now imagine the same thing happening between two other people.
How would you describe the emotional and psychological impact on that employee over time?
This tool is for self-reflection only and does not constitute clinical advice.
No data is stored or transmitted.