Wellbeing & Resilience Assessments — Free Mental Wellness Tests
13 clinical wellbeing assessments — WHO-5 (featured), Rosenberg Self-Esteem Scale, Self-Compassion Scale, Emotional Intelligence, Flourishing Scale, and more. Free in the Mindtalk app.
All 13 tests
Each card opens the assessment in the Mindtalk app. Your results are saved privately and can be tracked over time.
WHO-5
WHO-5 Well-Being Index
Recommended top-of-funnel general wellbeing screener (per Content Inventory).
CMAS-self
Compassion Motivation and Action Scales – Self-Compassion
BRQ
Bipolar Recovery Questionnaire
Recovery-oriented bipolar instrument; categorized as Well-being since it tracks recovery, not diagnosis.
All 13 Wellbeing & Resilience assessments
WHO-5 — WHO-5 Wellbeing Index ⭐ Featured
The featured top-of-funnel general wellbeing screener. 5 items, 2-3 minutes. Developed by the WHO; one of the most widely used wellbeing measures globally. Score range 0-100. Below 50 suggests reduced wellbeing; below 28 warrants clinical consultation. The best starting point for general mental wellness self-check.
GHQ — General Health Questionnaire
Broader 12-28 item screener for general psychological distress over the past few weeks. Covers anxiety, depression, sleep, social functioning, and self-esteem in a single instrument. Useful as a "what is going on overall" measure rather than diagnosing a specific condition. Takes 5-10 minutes.
SCS-SF — Self-Compassion Scale, Short Form
12-item measure of self-compassion across three dimensions: self-kindness vs self-judgment, common humanity vs isolation, mindfulness vs over-identification. Self-compassion is increasingly recognised as a stronger predictor of long-term mental health than self-esteem. Takes 5-8 minutes.
RSES — Rosenberg Self-Esteem Scale
The most widely used self-esteem measure globally. 10 items, score 0-30. Below 15 = low self-esteem; 15-25 = normal range; 25-30 = high. Used in thousands of research studies since 1965. Quick, reliable starting point for self-esteem work. Takes 3-5 minutes.
BEIS-10 — Brief Emotional Intelligence Scale (10-item)
Short measure of emotional intelligence across 5 domains: appraisal of own emotions, appraisal of others' emotions, regulation of own emotions, regulation of others' emotions, utilisation of emotions. Useful for self-reflection on EI strengths and development areas. Takes 5-8 minutes.
DERS-16 — Difficulties in Emotion Regulation Scale (16-item)
Measures difficulty in 5 emotion-regulation domains: non-acceptance of emotional responses, difficulty engaging in goal-directed behaviour when distressed, impulse-control difficulties, limited access to emotion-regulation strategies, lack of emotional clarity. Useful if emotions feel overwhelming, confusing, or uncontrollable. Takes 5-10 minutes.
FS — Flourishing Scale
8-item positive-psychology measure of perceived success in important life domains — relationships, self-esteem, purpose, optimism. Provides a single "flourishing" score. Useful for tracking wellbeing over time, particularly during periods of intentional growth or recovery. Takes 3-5 minutes.
MSES-R — Mindfulness-Based Self-Efficacy Scale, Revised
Measures confidence in using mindfulness skills to manage difficult experiences. Useful if you are developing a mindfulness practice and want to track skill development over time. Best used periodically (every 4-8 weeks). Takes 10-15 minutes.
WHOQOL-BREF — WHO Quality of Life, Brief
26-item assessment of quality of life across 4 domains — physical health, psychological, social relationships, environment. Developed by the WHO; used globally across cultures. Useful for a comprehensive life-quality snapshot, particularly during major life transitions or recovery periods. Takes 10-15 minutes.
CMAS-self — Compassion Motivation and Action Scales, Self-Compassion
Goes beyond measuring self-compassion as an attitude — measures motivation to be self-compassionate and the actions you actually take when struggling. Useful for self-compassion work; pairs well with SCS-SF. Takes 10-15 minutes.
IPQ-R — Illness Perception Questionnaire, Revised
Specifically measures how you understand and respond to an illness or chronic health condition — beliefs about cause, timeline, consequences, personal control, and emotional response. Useful for anyone managing a chronic physical or mental health condition; perceptions strongly affect outcomes. Takes 10-15 minutes.
BRQ — Bipolar Recovery Questionnaire
Specific to people with bipolar disorder — measures progress in recovery across multiple domains including symptom management, relationships, identity, and life engagement. Best used as a periodic tracking tool during ongoing bipolar treatment, in consultation with your clinician. Takes 10-15 minutes.
Assertiveness Inventory
Measures assertiveness across personal and professional situations. Useful for people who struggle to say no, ask for what they need, give honest feedback, or set boundaries. Pairs well with self-esteem and emotion-regulation work. Takes 10-15 minutes.
Which assessment should I take?
| If… | Start with | |---|---| | General mental wellbeing check | WHO-5 (start here) | | Broader distress screening | GHQ | | Self-worth concerns | RSES → SCS-SF (deeper) | | How I treat myself when struggling | SCS-SF + CMAS-self | | Emotion overwhelm or confusion | DERS-16 | | EI self-reflection | BEIS-10 | | Tracking growth / positive-psychology lens | FS | | Quality of life snapshot | WHOQOL-BREF | | Mindfulness skill development | MSES-R | | Chronic illness management | IPQ-R | | Bipolar recovery tracking | BRQ (with clinician) | | Boundary-setting and saying no | Assertiveness Inventory |
Take 2-3 across categories for a richer picture. The most useful approach is the combination, not any single test.
Self-esteem versus self-compassion — why it matters
Self-esteem and self-compassion sound similar but are psychologically distinct.
Self-esteem evaluates yourself by external standards or comparison; self-compassion is how you treat yourself when you are suffering. Self-esteem is often contingent (high when succeeding, low when failing); self-compassion is unconditional.
Research consistently shows self-compassion is a stronger predictor of long-term mental health, lower anxiety, lower depression, higher motivation, and better recovery from setback. The Rosenberg scale measures self-esteem; the SCS-SF measures self-compassion. If you have low self-esteem, building self-compassion is often a more effective target than trying to "raise" self-esteem directly — which is exactly what the 90-day Self-Compassion Journey is designed to do. The complementary 60-day Self-Esteem & Confidence Journey works both layers together.
What these scores actually mean
Cautions on interpretation:
- Screening scores are snapshots, not labels — they reflect current state, not fixed identity
- Many wellbeing measures are sensitive to recent events (a stressful week skews scores down)
- Re-taking after 4-8 weeks gives a more stable picture than a single score
- High scores on positive measures do not mean you do not need support; low scores do not mean you cannot change
- These instruments are validated for population averages; individual interpretation needs clinical context
- Bring scores to a clinician for personalised interpretation if scores are concerning or you want to use them in therapy planning
Building a personal wellbeing baseline
Suggested practice for users using these tools for ongoing self-knowledge:
- Take WHO-5 monthly (2-3 minutes; easy to repeat)
- Take RSES and SCS-SF quarterly (broader self-concept picture)
- Take FS or WHOQOL-BREF every 6 months (life-domain snapshot)
- Take DERS-16 if emotion regulation is an active growth area
- Bring scores to therapy or coaching sessions
- Do not take tests excessively or obsessively — the same risk that applies to step-counting also applies to wellbeing-tracking; awareness should support growth, not become a compulsion
When scores suggest clinical consultation
- WHO-5 below 28 — speak with a clinician
- GHQ scores in the moderate-severe range
- DERS-16 scores significantly elevated
- Rapid score decline over re-tests
- RSES persistently in low range despite efforts
- WHOQOL-BREF showing significant impairment in any domain
The Mindtalk doctors directory covers Bangalore, Hyderabad, Mysore, and online sessions across India.
Pair with the wellbeing journeys
- Self-Compassion Journey — 90 days, Neff/Germer MSC framework; pairs with SCS-SF tracking
- Self-Esteem & Confidence Journey — 60 days, Rosenberg-tracked
- Emotional Reset Journey — 90 days, general wellness; weekly reflection rhythm pairs naturally with monthly WHO-5 tracking
Frequently Asked Questions
- What is the WHO-5 Wellbeing Index and why does it matter?
- The WHO-5 is a short 5-item scale developed by the World Health Organisation to measure subjective mental wellbeing over the past two weeks. It asks about positive mood, calm, energy, restful sleep, and interest in life. The score (0-100) gives a snapshot of current wellbeing — scores below 50 suggest reduced wellbeing and warrant further screening (often for depression), scores below 28 are a strong indicator to consult a clinician. It is a top-of-funnel screener — most useful as a starting point before deciding whether to take more specific assessments. Takes 2-3 minutes.
- Is the Rosenberg Self-Esteem Scale (RSES) actually reliable?
- Yes. The RSES is the single most widely used self-esteem measure in the world — it has been used in thousands of studies across cultures since 1965. 10 items, very short to complete, scored from 0-30. Scores below 15 suggest low self-esteem; 15-25 is within normal range; 25-30 is high. It is a quick, reliable starting point for self-esteem work. For deeper or clinically relevant self-esteem concerns, pair with a self-compassion assessment (SCS-SF) — low self-esteem and low self-compassion often co-occur but represent different psychological targets.
- What's the difference between self-esteem and self-compassion?
- Self-esteem is how you evaluate yourself — typically by comparison to others or to standards. Self-compassion is how you treat yourself when you are suffering, failing, or feeling inadequate. They are related but distinct. High self-esteem is often contingent (only stable when you are succeeding); self-compassion is unconditional (available regardless of performance). Research consistently shows self-compassion is a stronger predictor of long-term mental health than self-esteem. The SCS-SF (Self-Compassion Scale Short Form) measures self-compassion; the RSES measures self-esteem. Many clinicians now consider self-compassion the more important psychological resource.
- What is emotional intelligence and can it really be measured?
- Emotional intelligence (EI) is the ability to recognise, understand, and manage your own emotions and to recognise and respond skilfully to the emotions of others. The BEIS-10 (Brief Emotional Intelligence Scale, 10-item) is a short validated self-report measure across 5 EI domains. EI is measurable but imperfectly — self-report EI scales reflect how you perceive your own EI, not necessarily what others would observe. The BEIS-10 is useful for self-reflection and identifying domains you might want to develop, not as a definitive 'EI score'.
- Which assessment should I take first if I want a general mental wellness check?
- Start with the WHO-5 Wellbeing Index — it is the shortest and most general, designed as exactly this kind of starting point. If your WHO-5 score is below 50, the GHQ (General Health Questionnaire) is a good second step for broader symptom screening. From there, take more specific assessments based on what shows up — Rosenberg Self-Esteem if self-worth is a concern, BEIS-10 if you want to understand emotional intelligence, DERS-16 if emotion regulation feels difficult, Flourishing Scale if you want a positive-psychology framing of your wellbeing.
Need a clinician's read on your results?
A high score is a signal, not a diagnosis. Mindtalk's psychiatrists and clinical psychologists can interpret your results and recommend next steps — same-day appointments available.