Are You Okay Quiz
Questions: 15 · 10 minutes
1. Has emotional distress interfered with essential needs such as food, fluids, shelter, necessary medication, or protection from danger?
No meaningful interference with essential needs
I have occasionally delayed an essential need but addressed it later
I have repeatedly struggled to meet essential needs and need practical support
I have gone without an essential need or been exposed to danger in a way that could harm me—even once
2. After a small mistake, such as forgetting a task or sending the wrong message, what tends to happen internally?
I put it in perspective without attacking myself
I criticize myself briefly, then recover
I dwell on it and question my worth or competence
It triggers intense shame, worthlessness, or the belief that others would be better without me
3. Over the past two weeks, how often have you felt sad, emotionally heavy, or unusually empty?
Not at all
On several days
On more than half the days
Nearly every day, for much of the day
4. Which best describes your sleep over the past two weeks?
My sleep has been broadly typical for me
I have had occasional trouble sleeping or have slept somewhat more than usual
Sleep problems or oversleeping have affected several days and my daytime functioning
My sleep has been severely disrupted or excessive nearly every day
5. A necessary task has a clear deadline. Which pattern best matches your recent experience?
I can organize and complete it in my usual way
Starting takes extra effort, but I generally complete it
I often postpone it until there are consequences or someone intervenes
I have been unable to begin or finish essential tasks despite serious consequences
6. How have irritability, tearfulness, or emotional numbness affected ordinary moments recently?
I have not noticed a meaningful change
The change has appeared occasionally without lasting long
It has repeatedly affected conversations or activities
It has been intense, persistent, or very difficult to regulate
7. Someone suggests an activity you would usually enjoy. Which response has been most typical lately?
I can still become interested and enjoy it
I enjoy it once I start, but getting interested takes more effort
I take part, but feel little enjoyment while doing it
Even activities I value feel empty or impossible to engage with
8. Over the past two weeks, which statement best reflects thoughts about death or hurting yourself?
I have not had thoughts of being better off dead or hurting myself
A brief thought occurred, but I did not want to act on it
The thoughts returned or became difficult to dismiss, without a current plan
I have wanted to act, formed a plan, or believe I might act—even if this happened once
9. If you needed urgent emotional support today, which statement best matches your situation?
I know a person or service I could contact and believe I could make contact
Support exists, but hesitation or practical barriers might delay me
I am unsure whom to contact or previous attempts to get help have not connected me with support
I am in immediate danger and currently have no reachable support helping me stay safe
10. During your most distressed moment recently, how confident were you that you could keep yourself safe?
I remained confident that I could stay safe
My confidence wavered briefly, but I could use coping strategies
I needed another person or a change of environment to remain safe
I could not be sure I would stay safe or felt in immediate danger from myself
11. When reading, working, studying, or following a conversation, what has concentration been like?
About as steady as usual
I lose focus occasionally but can return to the task
I repeatedly lose track and need extra time or reminders
I am often unable to follow or complete even short, familiar tasks
12. How has your energy affected contact with people you usually value?
I have had enough energy for the amount of contact I want
I have sometimes shortened or declined contact to conserve energy
I have often withdrawn even when I wanted connection
Exhaustion or shutdown has left me almost completely disconnected from available support
13. Have you taken any step toward harming yourself during the past two weeks?
No; I have had neither an intention nor a preparatory step
I thought about possible steps but did not move toward carrying them out
I came close to preparing or began a preliminary step, then stopped
I made preparations, gathered access to a method, rehearsed, or harmed myself—even once
14. When you think about the next few weeks, which description fits best?
My outlook varies, but I can picture some worthwhile moments
I have had occasional trouble expecting things to improve
Hope has often felt distant, though I can sometimes reconnect with it
I have felt persistently trapped or unable to imagine improvement
15. On a typical morning in the past two weeks, how manageable have basic routines such as getting up, washing, or getting dressed felt?
Generally manageable without unusual effort
A little harder or slower than usual
Hard enough that I have often delayed or skipped part of the routine
So difficult that I have repeatedly been unable to complete essential routines