Free Materials · United Kingdom

Self-Assessments

Self-assessment questionnaires and therapeutic tools on neurodivergence, neuro-affirming therapy and mental health. All free.

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Questionnaires & Self-Awareness Tools

Standardised psychometric questionnaires and self-awareness tools, including three burnout tests (autistic, occupational and parental), all free with no account. The Therapy Toolbox, with dozens of specialist tools, is available exclusively to active therapy clients.

No account, no login, instant result

Especially helpful when

you want to track, over time, the severity of depressive symptoms and how they respond to therapy or life changes.

What it captures

→A single depression-severity score (0–27)
→The safety item handled separately, with care
→An evolution line when you retake it

You can pause anytime and pick up where you left off.

Especially helpful when

anxiety feels constant or hard to name, and you want a clear marker you can return to.

What it captures

→A single anxiety-severity score (0–21)
→Longitudinal repeat to see the direction

You can pause anytime and pick up where you left off.

Especially helpful when

ADHD-type traits seem to be affecting your last six months and you want a first signal before a full assessment.

What it captures

→Structured in two parts; Part A (6 items) is the actual screen
→Four or more shaded-zone answers suggest an ADHD assessment is worthwhile
→Often overlaps with anxiety, sleep loss, or burnout — worth discussing together

You can pause anytime and pick up where you left off.

Especially helpful when

you want to put into concrete words how much and how you "adjust" socially — not just the vague sense of "playing a role".

What it captures

→Three subscales: compensation, masking, assimilation (25 items)
→Scores are referenced to the autistic sample, not a neurotypical norm
→A high score reflects real effort, not something to fix

You can pause anytime and pick up where you left off.

Especially helpful when

you want to tell depression, anxiety and stress apart instead of feeling them as one wave.

What it captures

→Three separate subscales: depression · anxiety · stress
→An axis profile (radar) showing where it presses most
→Comparative bars across the three dimensions

You can pause anytime and pick up where you left off.

Especially helpful when

you want a first clear signal about autistic traits in adulthood, across several domains at once — not just a guess.

What it captures

→Fourteen items, across the social, sensory, and attentional domains
→A score of 14 or more suggests a full autism assessment is worthwhile
→Can be influenced by anxiety or masking — worth discussing together

You can pause anytime and pick up where you left off.

Especially helpful when

you want a first map of sleep across several facets — latency, duration, efficiency, daytime function — for initial triage, not a validated clinical score.

What it captures

→19 Likert items across seven sleep dimensions
→An adaptation for triage, not the officially validated PSQI
→Useful for tracking change in sleep quality over time

You can pause anytime and pick up where you left off.

Especially helpful when

you want to separate types of obsessive-compulsive experiences — washing, checking, ordering, hoarding, intrusive thoughts — not just "I have OCD".

What it captures

→18 items across six distinct subscales
→A score of 21 or more suggests clinically significant OCD
→Shows where it presses most, not just how much

You can pause anytime and pick up where you left off.

Especially helpful when

you feel an exhaustion that doesn't lift with ordinary rest, especially after masking or demands beyond capacity — and you want a marker, not just a guess.

What it captures

→Short form, 8 items (AABM covers the same ground, in more detail, with 27)
→Reflects the intensity of recent experience, not a diagnosis
→Distinguished from depression by easing with reduced demands — worth discussing together

You can pause anytime and pick up where you left off.

Especially helpful when

you want to see more clearly where your boundaries are clear and where they're more porous — across concrete areas, not just the general feeling of "not knowing how to say no".

What it captures

→Seven dimensions: physical, emotional, social, sensory, digital, professional, relational (42 items)
→Developed in-house, not a standardised test — the aim is self-knowledge, not comparison to a norm
→Good to retake in 4–6 weeks to see the direction of change

You can pause anytime and pick up where you left off.

Especially helpful when

you want to explore avoidant and restrictive eating across three distinct areas — pickiness, low appetite, fear of consequences — especially where it co-occurs with an autistic profile.

What it captures

→9 items across three subscales, each with its own cutoff
→ARFID co-occurs with autism in roughly 20-30% of cases
→Clinical decisions use the subscale cutoffs, not the total score

You can pause anytime and pick up where you left off.

Especially helpful when

you want to reconstruct childhood ADHD traits retrospectively (ages 5-12) — especially useful when an ADHD diagnosis is only being considered in adulthood.

What it captures

→25 items about the ages 5 to 12
→A score of 46 or more is a positive screen for childhood ADHD
→86% sensitivity, 99% specificity in the original validation

You can pause anytime and pick up where you left off.

See all 69 psychometric questionnairesPlus 16 therapeutic tools, each with its own chart and interpretation. 13 questionnaires are open to everyone; the rest need sign-in and are reserved for people currently in therapy with me.

These questionnaires are for self-awareness and reflection. They do not replace professional clinical assessment.

Therapy Toolbox

Specialist therapeutic tools, available exclusively to people currently in therapy with me. Includes 53 psychometric questionnaires and 16 therapeutic tools.

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CBI-P

A 6-item subscale measuring general physical and psychological fatigue, evaluating personal burnout levels on a standardized scale from 0 to 100 points.

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EQ-5D Profile (descriptive)

A 5-item assessment of health-related quality of life across mobility, self-care, usual activities, pain, and anxiety, plus a visual health scale.

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GSQ

A 42-item questionnaire mapping sensory profiles across seven modalities, identifying patterns of sensory hyper- and hypo-reactivity.

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EDS

A 9-item scale measuring the frequency of everyday discrimination and unfair treatment experiences as an indicator of minority stress.

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PSS-10

A 10-item scale measuring perceived stress over the last month, assessing how unpredictable and uncontrollable recent life situations have felt.

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CWOS-AV

An 8-item scale co-developed with autistic adults to assess the subjective experience of social connection and authentic relating.

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Grounding Library

66 nervous system regulation exercises by color.

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ACE-Q

A 10-item questionnaire measuring types of adverse childhood experiences and assessing their potential long-term impacts.

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PANAS

A 20-item scale assessing positive and negative affect, measuring the intensity of contrasting emotional states over a specified period of time.

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ITQ

An 18-item questionnaire measuring PTSD and Complex PTSD under ICD-11 criteria, evaluating re-experiencing, avoidance, threat, and affective dysregulation.

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DES-II

A 28-item questionnaire measuring the frequency of dissociative experiences, utilizing a discrete 0 to 10 scale for practical clinical assessment.

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UCLA-3

A brief 3-item scale measuring perceived loneliness and the subjective experience of social isolation in daily life.

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DERS-18

An 18-item short form evaluating difficulties in emotion regulation across six subscales, including emotional awareness, clarity, and impulse control.

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Crisis Safety Plan

Personal safety plan in 7 narrative sections.

Sign in and get everything in one place

Access to 53 psychometric questionnaires and 16 therapeutic tools, personalised
Your history saved, visible in session
Synced with your therapist

Use the Google account you signed up with as a client. Access is reserved for people currently in therapy with me.

Watch and practice

Video resources

A selection from the video library: explainers on autism, ADHD and burnout, plus guided exercises for nervous-system self-regulation. Tap any one — it plays right here.

See all video resources

Frequently Asked Questions

Are these resources free?

All the public questionnaires and self-assessment tools, including the three burnout tests (autistic, occupational and parental), are completely free with no account needed. The Therapy Toolbox (53 psychometric questionnaires and 16 therapeutic tools) is available exclusively to people currently in therapy with me.

Can I use the tools without being in therapy with you?

The public questionnaires, including the burnout tests, yes, absolutely. The Therapy Toolbox (53 psychometric questionnaires and 16 therapeutic tools) is exclusively for people currently in therapy with me, as an extension of the therapeutic process.

Are the resources in Romanian or English?

Most tools are available in both languages.

Want Personalised Support?

Resources are a starting point. Therapy offers something deeper: a safe space, personalised for you.

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