Free Mental Health and Self-Reflection Resources

Explore evidence-informed assessments, reflective activities and practical resources to support greater self-awareness, emotional well-being and personal growth.

These tools are intended for self-reflection and screening. They do not provide a diagnosis or replace professional assessment or care.

WHO-5 Well-Being Index

WELL-BEING

A gentle, broad starting point for current emotional well-being.

ANXIETY

SELF-ESTEEM

GAD-7 Anxiety Assessment

Rosenberg Self-Esteem Scale

A brief seven-question assessment of anxiety symptoms experienced during the past two weeks. It can help you recognise symptom patterns and consider whether professional support may be useful.

A ten-question reflection exploring your current sense of self-worth and self-acceptance. It can help you notice how you generally view, value and relate to yourself.

Mental Health Assessments

Brief Resilience Scale

RESILIENCE

A short assessment exploring how you perceive your ability to recover after stress and difficult experiences. It can help you reflect on your current capacity to regain emotional balance.

DEPRESSION

TRAUMA

PHQ-9 Depression Assessment

PCL-5 Trauma Symptom Assessment

A brief screening assessment exploring depression-related symptoms experienced during the past two weeks. It can help you recognise symptom patterns and decide whether further professional support would be helpful.

A careful assessment of trauma-related symptoms experienced during the past month. It can help you identify areas of distress that may benefit from sensitive, trauma-informed professional support.

Copenhagen Burnout Inventory

BURNOUT

An assessment exploring personal, work-related and client-related exhaustion. It can help you recognise where sustained demands may be affecting your energy, emotional well-being and functioning.

ALCOHOL USE

CHILDHOOD EXPERIENCES

AUDIT Alcohol Screening

ACEs Assessment

A confidential ten-question assessment exploring alcohol-use patterns and possible associated harm. It can help you consider whether reducing your alcohol use or seeking professional support may be beneficial.

A reflective assessment exploring potentially difficult or stressful experiences that occurred during childhood. It can offer insight into how early experiences may relate to patterns in adult well-being, relationships and health.

Values Card Sort

VALUES & PURPOSE

A guided activity for identifying the values and priorities that are most important to you. It can bring greater clarity to your decisions, relationships, goals and sense of purpose.

EMOTIONS & NEEDS

SELF-COMPASSION

Daily Emotion-to-Needs Mapping

Shame and Self-Compassion Reflection

A guided reflection that connects emotions and triggers with the needs beneath them. It helps you choose one grounded and practical response to what you are experiencing.

A supportive reflection for slowing down and understanding a shame response. It helps you develop a more truthful, compassionate and emotionally balanced response to yourself.

Personal Growth and Reflection

Personal Grounding Plan

GROUNDING

Create a personalised collection of sensory practices, calming actions and support options. The plan can help you respond more intentionally during moments of overwhelm, anxiety or disconnection.

BOUNDARIES

RELATIONSHIPS

Healthy Boundaries Reflection

Relationship Health Check-In

Clarify what feels uncomfortable and identify the boundary you need. The activity helps you prepare a respectful and realistic response that protects your well-being and relationships.

A supportive reflection for slowing down and understanding a shame response. It helps you develop a more truthful, compassionate and emotionally balanced response to yourself.

Practical Well-Being Tools

Sleep and Well-Being Diary

SLEEP

Track your sleep, energy, stress and daily habits over time. The diary can help you notice patterns that may be affecting your rest, mood and everyday functioning.

SAFETY PLANNING

Personal Safety and Support Plan

Prepare warning signs, coping actions, trusted contacts and urgent support steps in advance. The completed plan provides a clear reference for moments when distress increases or personal safety feels uncertain.

School Leaders’ Emotional Intelligence Self-Assessment

LEADERSHIP

A concise reflection for principals and heads of departments exploring emotional awareness, self-management and relational leadership. It can help school leaders identify strengths and areas for professional growth.

Professional and Educational Resources

— FREQUENTLY ASKED QUESTIONS

Assessment Privacy & Guidelines

Clear details regarding our complimentary self-reflection screeners, complete privacy protocols, and how to make the best use of your results.

Are all assessments completely free?

How is complete privacy guaranteed?

Yes. Every assessment on this page is entirely free to access, complete, and review without hidden paywalls, subscriptions, or credit card requirements.

Complete privacy is built into every screener. We do not track user identities, record IP addresses, or require email registration to view results.

Is any personal information stored?

Do these tools replace formal therapy?

No responses or results are ever stored. Your answers are processed strictly within your local browser and cleared as soon as you exit the page.

These self-reflection tools provide initial insights and personal screening. They do not constitute formal medical diagnosis or replace personalized psychological treatment.

Need Comprehensive Clinical Evaluation?

For formal psychological testing, diagnostic evaluation, or confidential one-on-one therapy sessions, professional clinical consultation is available.

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Discover a variety of mindfulness resources to help you cultivate inner peace and emotional balance.

Access free holistic practices that nurture your overall well-being and promote a balanced lifestyle.

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Get in Touch

We'd love to hear from you about wellness resources.

Hauwa Bello, psychotherapist

My office

No 7, Christian Chukwu Street, 1421 Road, Gwarinpa Estate. Gwarinpa. Abuja. FCT

Contacts

myshrink@hauwabello.com
+2348055661237

WhatsApp only +2348035908254