Wellbeing Toolkit
Every tool below runs entirely on your device. Nothing is tracked, nothing is stored on servers, and everything works offline.
Telehealth Readiness Check
Test your camera, microphone and internet connection before a video consult, so technical issues don't eat into your appointment time. From our sister site, AskMyGP.
DASS-21
Depression, Anxiety & Stress Scale. The standard clinical screening used by Australian GPs.
Clinical ScreeningK10 — Psychological Distress
Kessler Psychological Distress Scale. Used in the Australian National Health Survey.
Self-AssessmentBurnout & Fatigue Assessment
Evaluate burnout risk across personal, work-related, and client-related dimensions.
Clinical ScreeningADHD Screening (ASRS)
WHO Adult ADHD Self-Report Scale. The 6-question screener used by GPs as a first step in ADHD assessment.
Find CalmGuided Breathing
Box Breathing (4-4-4-4), Relaxing (4-7-8), or Simple patterns with visual guide.
Find Calm5-4-3-2-1 Grounding
A guided sensory exercise to anchor you to the present moment during anxiety or panic.
CalculatorSleep Cycle Calculator
Find the best time to sleep or wake up based on 90-minute sleep cycles.
TrackerEnergy & Fatigue Tracker
Log daily energy levels and the factors affecting them. Spot patterns over time.
ReflectionWellbeing Journal
A private journaling space with mood tracking and guided prompts. Stored only on your device.
SafetyMy Safety Plan
Create a private safety plan based on the Stanley-Brown framework. Saves to your device only.
For When You Can't SpeakCommunication Board
Tap a card and your device speaks it aloud — for panic, shutdown, selective mutism, or feeling unsafe. Works offline, add your own cards.
What's in This Toolkit
Every tool here runs in your browser — nothing is uploaded, and most save data (if at all) to your own device only. They fall into three groups:
Clinical screening tools (DASS-21, K10, ASRS, Burnout Assessment) are validated instruments used by Australian GPs and researchers — the same questionnaires you might be handed in a waiting room. DASS-21 was developed by Lovibond & Lovibond (1995) at UNSW; K10 by Kessler et al. (2002) and is used in the Australian National Health Survey; ASRS is the World Health Organization's Adult ADHD Self-Report Scale; the Burnout Assessment uses the Copenhagen Burnout Inventory (Kristensen et al., 2005). None of them diagnose anything — they give you a score to discuss with a doctor.
Find Calm tools (Guided Breathing, 5-4-3-2-1 Grounding, Sleep Cycle Calculator) are short, interactive exercises for the moment you're in — slowing your breathing, anchoring yourself when anxious, or timing sleep around 90-minute cycles. They're first-aid style coping tools, not treatment.
The Safety Plan uses the Stanley-Brown Safety Planning Intervention, the same framework used in hospitals and crisis services worldwide, to help you build a personal plan before a crisis happens. If you're in immediate danger, call 000 or Lifeline on 13 11 14 — see our Crisis Support page.
Frequently Asked Questions
Do I need to create an account or sign in?
No. Every tool works instantly with no login, no email address, and no app install.
Are the screening tools the same as what my GP would use?
Yes — DASS-21, K10 and the ASRS are the exact published clinical instruments, not simplified versions. Your GP or psychologist may use the same questionnaire; bringing your result can help start that conversation.
Which tool should I start with if I'm not sure what I need?
Try our Guide Me quiz, which asks a few quick questions and points you to the most relevant tool.