Free Stress Test (DASS-21)
Measure your stress, anxiety and depression — free, anonymous, and instant. Takes about 8 minutes.
The DASS-21 — Depression Anxiety Stress Scales (Lovibond & Lovibond, 1995)
DASS-21 — Depression Anxiety Stress Scales
The DASS-21 is a scientifically validated screener developed by Lovibond and Lovibond (1995) at the University of New South Wales. It measures 3 related but distinct dimensions — stress, anxiety, and depression — across 21 items, providing separate severity ratings for each.
- 21 clinically validated questions across 3 emotional dimensions
- Takes 8 minutes to complete
- 100% free and anonymous — no email or account required
- Separate severity ratings for stress, anxiety, and depression
- Used by NHS Talking Therapies (IAPT) and clinicians worldwide
- Strong reliability and validity in adult populations
What does the DASS-21 measure?
Three related but distinct emotional dimensions, scored separately.
Stress
Tension, irritability, difficulty relaxing, agitation
Anxiety
Physical symptoms of anxiety, fear, panic
Depression
Hopelessness, low mood, loss of interest and pleasure
About the online stress test
The DASS-21 is one of the most widely used psychological screening tools in the world. Created by Lovibond and Lovibond at the University of New South Wales, it is freely available and used in research and clinical practice including by NHS Talking Therapies.
You answer how much each of 21 statements applied to you over the last week. The result gives you separate stress, anxiety, and depression scores — useful for understanding which area is most affected.
Time
8 minutes
Questions
21 questions
Subscales
Stress, anxiety, depression
Validation
Lovibond & Lovibond (1995)
Important: This test is a screening tool — not a diagnosis. If your scores indicate moderate, severe, or extremely severe symptoms in any subscale, please consult a registered mental health professional.
Why take the DASS-21?
Three scores in one test
Get separate readings on stress, anxiety, and depression
Same tool used by IAPT
NHS Talking Therapies use the DASS family for outcome measurement
Track changes over time
Useful for measuring whether stress-management techniques are helping
Personalised guidance
Concrete next steps for each dimension
Example questions
Here are 6 of the 21 questions in the DASS-21.
I found it hard to wind down
I experienced breathing difficulty without physical exertion
I found it difficult to work up the initiative to do things
I found myself getting agitated
I felt down-hearted and blue
I felt scared without any good reason
Frequently asked questions
What is the DASS-21 stress test?
The DASS-21 (Depression Anxiety Stress Scales - 21 item version) is a scientifically validated questionnaire developed by Lovibond and Lovibond (1995). It measures three related but distinct emotional states — stress, anxiety, and depression — across 21 items.
How long does the DASS-21 take?
The DASS-21 takes about 8 minutes. The 21 questions ask how much each statement applied to you over the last week. You answer on a 4-point scale, and your results are shown instantly with separate scores for stress, anxiety, and depression.
Is the stress test free and anonymous?
Yes — the test is 100% free and anonymous. We do not ask for your name, email or any personal data to show you your results.
How is the DASS-21 score interpreted?
The DASS-21 gives you three separate scores (stress, anxiety, depression), each ranging from Normal to Extremely Severe. Severity thresholds are different for each subscale and are based on Lovibond & Lovibond (1995) clinical norms. Higher scores indicate more intense symptoms.
What's the difference between stress, anxiety, and depression?
Stress is the body's response to demands and pressure (often situational). Anxiety is fear or worry about future events, often with physical symptoms. Depression involves persistent low mood and loss of pleasure or motivation. The DASS-21 helps you tell where your difficulties sit and which dimension is most affected.
Can the DASS-21 diagnose anything?
No — the DASS-21 is a screening tool, not a diagnostic instrument. A clinical diagnosis can only be made by a mental health professional registered with HCPC, BACP, BPS or UKCP after a full assessment. The test helps you decide whether to seek help and which area to focus on.
What should I do if I score high?
If any of your three scores is in the moderate, severe, or extremely severe range, we recommend speaking to a mental health professional. Your GP can refer you to NHS Talking Therapies (free) or you can find a private therapist. On MatchyMatch you can find verified UK therapists and book a free 15-minute discovery call.
Should I retake the DASS-21 over time?
Yes — the DASS-21 is well-suited to repeat use. Many people retake it monthly to monitor stress levels, especially during demanding life periods or while working with a therapist on stress-management techniques.
Is the DASS-21 used by NHS services?
Yes — the DASS-21 is one of several validated tools used by NHS Talking Therapies (IAPT) and clinicians worldwide for outcome measurement. The PHQ-9 (depression) and GAD-7 (anxiety) are also commonly used and offered separately on MatchyMatch.
Ready to assess your stress?
Start the DASS-21 now and get instant results across all three dimensions.
Start the stress testRelated psychological tests
If your symptoms feel overwhelming or you are having thoughts of self-harm, please call 999, NHS 111, or the Samaritans on 116 123 (free, 24/7). MatchyMatch can connect you with UK therapists who specialise in stress, anxiety and depression — first 15-minute discovery call is free.