Free Mental Health Self-Assessments: Anxiety, Relationships & More

Self-assessments can help you slow down, notice patterns, and put language around experiences that may be difficult to sort out on your own. This collection brings Tony Hunt Counseling & Consulting’s free educational self-checks into one place so you can start with the topic that feels most relevant.

These tools are for reflection and education. They are not diagnoses, clinical evaluations, or substitutes for professional mental health care.

Anxiety, stress, and emotional regulation

Anxiety Assessment — Explore worry, tension, avoidance, sleep disruption, and the impact anxiety may be having on daily life.

High-Functioning Anxiety Assessment — Reflect on perfectionism, over-preparing, achievement pressure, worry, and hidden exhaustion.

Emotional Dysregulation Assessment — Look at emotional intensity, recovery time, impulsive reactions, coping, and relationship impact.

Anger Issues Assessment — Reflect on triggers, intensity, physical reactions, communication, and the consequences of anger.

Men’s Emotional Wellness Check — Explore stress, burnout, irritability, emotional isolation, and whether additional support may be useful.

Do I Need Therapy? Assessment — Consider distress, functioning, coping, relationships, and whether professional support may help.

Relationships, attachment, and emotional safety

Relationship Assessment — Review communication, trust, connection, conflict, and emotional safety in a relationship.

Relationship Anxiety Assessment — Explore reassurance-seeking, overthinking, fear of loss, and emotional security.

Attachment Style Assessment — Reflect on secure, anxious, avoidant, and fearful-avoidant relationship patterns.

Fear of Intimacy Assessment — Look at vulnerability, closeness, trust, emotional distance, and patterns around connection.

Trust Issues Assessment — Consider suspicion, reassurance-seeking, past hurt, emotional safety, and trust in relationships.

Trauma Bonding Assessment — Reflect on cycles of harm and relief, fear, hope, attachment, and relationship safety.

Boundaries, rescuing, and approval-seeking patterns

Boundary Assessment — Explore saying no, communicating needs, protecting time and energy, and maintaining respectful relationships.

Codependency Assessment — Reflect on rescuing, over-responsibility, self-neglect, boundaries, and relationship patterns.

People Pleaser Assessment — Identify approval-seeking and self-silencing patterns and consider where healthier boundaries may be needed.

Nice Guy Patterns Assessment — Reflect on approval-seeking, self-silencing, resentment, boundaries, and relationship habits.

White Knight / Rescuer Assessment — Explore rescuing, overfunctioning, self-neglect, and the need to feel needed.

Self-worth and earlier experiences

Self-Esteem Assessment — Reflect on self-worth, confidence, self-criticism, mistakes, boundaries, and personal growth.

Childhood Trauma Assessment — Consider how early experiences may still influence emotions, relationships, safety, and self-worth.

How to use a self-assessment

Choose one topic that matches the question you are already asking yourself. Answer based on your typical patterns rather than one unusually good or difficult day. Treat the result as a starting point for reflection: notice what fits, what does not, and what you may want to discuss with a counselor or other qualified professional.

You do not need to take every assessment. One useful result followed by thoughtful reflection is more valuable than collecting scores without using them.

Important note

These self-assessments are educational tools and are not designed to diagnose a mental health condition, determine treatment, or replace an evaluation from a licensed professional. If a result raises concern, causes distress, or points to a safety issue, consider discussing it with an appropriate mental health professional.

If you are in immediate danger, call 911. In the United States, you can call or text 988 for crisis support.

Want to talk through what you noticed?

If an assessment brings up something you want to understand more clearly, you can schedule a free 15-minute consultation with Tony Hunt Counseling & Consulting. Therapy availability is based on licensure and clinical fit.