Starting a conversation about mental health with your primary care provider or clinician can feel intimidating, especially during a stressful time. That’s why we recommend using brief, evidence-based assessments like the PHQ-9 (depression), GAD-7 (anxiety), or ACEs (childhood trauma exposure) as tools to help you express what you’re experiencing.

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These screeners are widely used in clinical settings and can give you language and clarity to support your visit. You can bring a printed copy or screenshot to share your results to help guide the conversation and ensure you receive the care and support you deserve.

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Not sure how to start the conversation?

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Here are a few examples of gentle start-ups:

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“I took a self-assessment for anxiety, and I scored high. I’d like to talk about what that might mean.”

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“I’ve been feeling really low lately. This PHQ-9 screener helped me put it into words.”

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“I filled out an ACEs questionnaire and realized how much early experiences may be affecting me now.”

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“I took the DAST and realized I’ve been leaning on some unhealthy coping strategies. I’d like to talk about other options—maybe medication or healthier ways to cope.”

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“I took an adult ADHD screener and realized some of the questions really describe how I function day to day. I’d like to talk about whether ADHD could be part of what I’m experiencing.”

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"I took a relationship health quiz from Love Is Respect and it gave me some things to think about. Could we go over the results together?”

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If you don’t feel heard or respected

It’s okay to advocate for yourself. If a provider dismisses your concerns, brushes off your results, or minimizes what you're experiencing, you can say:

“I’d like to explore this more. These symptoms have been affecting my daily life.”

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You also have the right to seek a second opinion. The first provider isn’t always the right fit and that doesn’t mean you were wrong to reach out. Your experiences matter, and support is out there.

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Want to share a tool with someone else?

If you’re concerned about a coworker, student, friend, or family member, a self-assessment can be a gentle, non-threatening way to open a conversation.

You might say:

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“I found this burnout quiz helpful when I wasn’t sure what I was feeling. It might be worth looking at together.”

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“I used this anxiety screener last week and it gave me clarity. Thought I’d pass it along in case it helps.”

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“These kinds of tools helped me realize I needed to slow down. Maybe they could help you too.”

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“I think you’d really benefit from checking out the Resource Hub. There are some short assessments that can give you real data on how you’re doing — might be helpful to validate what you’re feeling or just get a baseline.”

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Public Mental Health Toolkit: Removing Barriers to Mental Health 

The Helper’s Resource Hub is designed as a public mental health toolkit. We believe education should be accessible, not restricted to medical professionals or academic settings. Many people struggle to find language for what they are experiencing, and screening tools and self-assessments can help bridge that gap.

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We intentionally prioritize free screeners, educational websites, and low-cost or free digital resources so that financial barriers do not prevent people from learning about their mental health. Access to information is not the same as self-diagnosis — it is a starting point for informed conversations with qualified providers.

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Our goal is not to replace professional care, but to empower individuals with knowledge so they can advocate for themselves, recognize patterns, and communicate more clearly with healthcare professionals. When people understand their experiences, they are better able to participate in their own care.

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Important Note

These tools are for personal reflection and education only. They do not provide a diagnosis and are not a substitute for professional care. If you are struggling or unsure about your results, we encourage you to speak with a licensed clinician, primary care provider, or mental health professional.