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Dass-21 - PsyHome

DASS-21

Sometimes we say “I’m fine” — even when we’re not.

The DASS-21 (Depression, Anxiety, Stress Scales) is a simple self-test that helps you understand your current emotional state. In Malaysia, more people are using it to gain insight into their mental health and identify whether what they’re feeling might be stress, anxiety, or depression.

What the DASS-21 Measures

This short questionnaire looks at three key areas:

  • Depression — feeling low, hopeless, or losing interest in things you used to enjoy

  • Anxiety — feeling tense, restless, or easily startled

  • Stress — feeling pressured, overwhelmed, or unable to relax

The results aren’t a diagnosis, but they can be the first step toward self-awareness and getting help.

👉 Take our free DASS-21 self-test here

/21

DASS-21

1 / 21

I experienced trembling (e.g. in the hands)
我感到身體打震（如手震）

2 / 21

I was aware of dryness of my mouth
我感到口乾

3 / 21

I couldn’t seem to experience any positive feeling at all
我好像不能再有愉快、舒暢的感覺

4 / 21

I was intolerant of anything that kept me from getting on with what I was doing
我無法容忍任何阻礙我繼續工作的事情

5 / 21

I felt down-hearted and blue
我感到憂愁悲哀

6 / 21

I tended to over-react to situations
我對事情往往作出過敏反應

7 / 21

I was aware of the action of my heart in the absence of physical exertion (e.g. sense of heart rate increase, heart missing a beat)
我察覺自己在沒有明顯的體力勞動時，也感到心律不正常

8 / 21

I found myself getting agitated
我發覺自己很容易情緒激動

9 / 21

I found it hard to wind down
我覺得很難讓自己安靜下來

10 / 21

I found it difficult to work up the initiative to do things
我感到很難去開始工作

11 / 21

I experienced breathing difficulty (e.g. excessively rapid breathing, breathlessness in the absence of physical exertion)
我感到呼吸有困難 （例如呼吸過促，氣喘）

12 / 21

I felt that I was rather touchy
我發覺自己很容易被觸怒

13 / 21

I felt I was close to panic
我感到快要恐慌了

14 / 21

I was worried about situations in which I might panic and make a fool of myself
我憂慮一些令自己恐慌或出醜的場合

15 / 21

I found it difficult to relax
我感到很難放鬆自己

16 / 21

I felt scared without any good reason
我無緣無故地感到害怕

17 / 21

I felt that I had nothing to look forward to
我覺得自己對將來沒有甚麼可盼望

18 / 21

I was unable to become enthusiastic about anything
我對任何事也沒有熱衷

19 / 21

I felt that I was using a lot of nervous energy
我覺得自己消耗很多精神

20 / 21

I felt that life was meaningless
我感到生命毫無意義

21 / 21

I felt I wasn’t worth much as a person
我覺得自己不怎麼配做人

DASS-21 Results

View your Depression, Anxiety, and Stress scores after completing the test.

Category Score Range
Normal 0–14
Mild 15–18
Moderate 19–25
Severe 26–33
Extremely Severe 34+

Stress (None & Mild)

You show none or mild signs of stress. Your stress level is low. Stress at times can be motivating, it is essential for survival. The "fight or run" mechanism shows you when and how to respond in a dangerous situation. Problems begin to arise at the moment when this mechanism triggers too easily or there are too many stressors at a time. If you need someone to talk to, ask for a specialist here.

Stress (Moderate)

You show signs of moderate stress. The score obtained suggests the presence of signs of moderate stress and it is recommended to receive specialized help. We recommend a specialist for a more thorough evaluation.



Stress (Severe & Extreme)

You show signs of extreme anxiety. The score suggests s the presence of signs of extreme anxiety and it is recommended to receive specialized help. We recommend that you consult a doctor.

Category Score Range
Normal 0–9
Mild 10–13
Moderate 14-20
Severe 21–27
Extremely Severe 28+

Depression (None & Mild)

You show signs of none or mild depression. Some symptoms are familiar to you, and it's important to manage them and not allow them to affect the quality of your life. If you need someone to talk to, ask for a specialist here.

Depression (Moderate)

You show signs of moderate depression. The score obtained suggests the presence of signs of moderate depression and it is recommended to receive specialized help. We recommend a specialist for a more thorough evaluation.



Depression (Severe & Extreme)

You show signs of extreme anxiety. The score suggests the presence of signs of extreme anxiety and it is recommended to receive specialized help. We recommend that you consult a doctor.

Category Score Range
Normal 0–7
Mild 8–9
Moderate 10–14
Severe 15–19
Extremely Severe 20+

Anxiety (None & Mild)

You show signs of none or mild anxiety. Your level of anxiety is currently low, but it is present. This can affect your daily activity without you realizing it. If you need someone to talk to, ask for a specialist here.



Anxiety (Moderate)

You show signs of moderate anxiety. The score suggests the presence of signs of moderate anxiety and it is recommended to receive specialized help. We recommend a specialist for a more thorough evaluation.



Anxiety (Severe & Extreme)

You show signs of extreme anxiety. The score suggests the presence of signs of extreme anxiety and it is recommended to receive specialized help. We recommend that you consult a doctor.