Mental health resources
Crisis lines that answer today, what the common screening scores actually mean, and how to turn a number into a useful appointment. Everything on this page is free to use and free to leave.
If you need help right now
Free and confidential, staffed by trained people. You do not need to be suicidal to call — these lines take calls about anxiety, grief, abuse, substances and "I don't know where to start".
Suicide & Crisis Lifeline — call or text, 24/7. Text HOME to 741741 for Crisis Text Line.
Suicide Crisis Helpline — call or text, 24/7, English and French.
NHS urgent mental health line; Samaritans on 116 123, free, 24/7.
Samaritans Ireland — free, 24/7. Text HELLO to 50808.
Lifeline Australia — call, text or chat, 24/7.
Need to talk? — call or text, free, 24/7.
Emotional support helpline operating in most member states.
iCall psychosocial helpline; Tele-MANAS on 14416.
Verified helplines for 130+ countries, filtered by topic.
If someone is in immediate physical danger, call your local emergency number (911 in the US, 999 in the UK, 000 in Australia, 112 across the EU).
What the common scores mean
PHQ-9
Score itNine items covering depressive symptoms over the last two weeks, including one item on self-harm thoughts.
0–4 minimal · 5–9 mild · 10–14 moderate · 15–19 moderately severe · 20–27 severe
GAD-7
Score itSeven items on generalised anxiety over the last two weeks. The most common anxiety screener in primary care.
0–4 minimal · 5–9 mild · 10–14 moderate · 15–21 severe
Perceived Stress Scale
Score itHow unpredictable, uncontrollable and overloaded life has felt in the last month — stress load, not a disorder.
Low · moderate · high perceived stress
Epworth Sleepiness Scale
Score itHow likely you are to doze in eight everyday situations. A high score is one of the standard prompts for a sleep apnoea referral.
0–10 normal · 11–14 mild · 15–17 moderate · 18–24 severe daytime sleepiness
Insomnia Severity Index
Score itSeven items on sleep onset, maintenance, satisfaction and daytime impact over two weeks.
0–7 none · 8–14 subthreshold · 15–21 moderate · 22–28 severe
Burnout
Score itExhaustion, cynicism and reduced efficacy at work. Burnout is an occupational phenomenon, not a medical diagnosis.
Low · moderate · high · severe
Preparing for the appointment
- 1. Write the timeline. When did it start, what changed around then, and has it been constant or in episodes?
- 2. Name the impairment. What have you stopped doing — missed work, cancelled plans, unopened mail, skipped meals?
- 3. Bring the score and the top item. "GAD-7 of 16, and the worst item is that I can't stop worrying" is a clinically useful sentence.
- 4. List substances and medications. Alcohol, cannabis, stimulants, hormonal birth control and steroids all interact with mood and sleep.
- 5. Ask what happens next. Referral, medication, watchful waiting — and when you should come back if nothing improves.
Frequently asked questions
- What should I do if my score is severe?
- Book a GP or primary-care appointment rather than a specialist first — they can rule out physical causes like thyroid or anaemia, and they hold the referral. If you have thoughts of harming yourself, contact a crisis line today; in the US that is 988, by call or text.
- Do I need a diagnosis to get help?
- No. Therapy, sleep clinics, employee assistance programmes and workplace accommodations are commonly accessed without a formal diagnosis. A diagnosis matters mainly for medication, insurance coverage and formal disability protections.
- How do I bring a score to a doctor?
- Write down three things: your score and band, the single item you rated highest, and how long it has been going on. Say what you can no longer do that you used to do — impairment is the detail that drives clinical decisions.
- Are online screening scores taken seriously by clinicians?
- The instruments are; the internet copy of them is treated as self-report. Most clinicians will re-administer the questionnaire themselves. Arriving with a score still saves time and makes the conversation concrete.
- What helps while waiting for an appointment?
- The evidence-backed basics are unglamorous and real: consistent sleep and wake times, daylight early, movement most days, reduced alcohol, and one scheduled contact with another person. None of these replace treatment; all of them make the wait less steep.
RevenueLab is not a healthcare provider. Nothing on this page or in our scoring tools is medical advice, diagnosis or treatment, and no result should delay contacting a qualified professional. Helpline numbers change — verify locally via findahelpline.com if a line does not connect.