Self-assessment and Exploration
How have you been lately? Some feelings are not easy to put into words, and they may not make sense straight away. In just a few minutes, these self-assessments can help you look at where you are right now from different angles, including emotions, relationships, self, and meaning. The assessments below are grounded in established psychological and counselling theories, supported by research, and where available include versions validated or adapted for people in Hong Kong.
Emotions and feelings
Understand your recent emotional load, the level of difficult feelings you have been experiencing, and how they may be affecting you.
Depression Assessment PHQ-9
A widely used depression screening questionnaire that takes a few minutes to look back at your mood and daily life over the past two weeks.
Anxiety Assessment GAD-7
A commonly used anxiety screening questionnaire with seven questions about worry, tension, and unease over the past two weeks.
Perceived Stress Assessment PSS-10
Look back over the past month and explore how unpredictable, uncontrollable, or overwhelming life has felt.
Burnout Assessment CBI
Explore whether your exhaustion may be coming mainly from your personal life, work, or work with clients and service users.
Relationships and family
Look at your connections with family, a partner, and other important relationships, and whether relationship difficulties are affecting your life.
Differentiation of Self Assessment C-DSI
Based on Bowen Family Systems Theory, this looks at how well you can maintain a sense of self in close and family relationships. This is a version validated for use in Hong Kong by Professor Lam Ching Man.
Attachment Style Assessment ECR-R
Based on attachment theory, this explores whether anxiety or avoidance tends to show up more strongly in your close relationships.
Relationship Satisfaction Assessment RAS
Explore your overall feelings about and satisfaction with a current relationship.
Genogram
Map out your family members and their relationships to see patterns that repeat across generations. Describe your family in words and AI will draw it for you.
Self and emotion regulation
How do you treat yourself? Explore how you relate to yourself when you face challenges and difficult emotions.
Self-Compassion Assessment SCS
See how you tend to treat yourself when you are facing failure, setbacks, or emotional pain.
Emotion Regulation Strategies Assessment ERQ
Explore whether you tend to change how you think about difficult emotions or keep them to yourself, and how these strategies may affect you.
Maladaptive Schema Assessment MSS-YSQ
Explore 19 maladaptive schemas to better understand recurring beliefs and relationship patterns, such as fear of abandonment, self-sacrifice, approval-seeking, or unrelenting standards.
Meaning and values
Can well-being and meaning in life really be measured?
Psychological Well-being Assessment PWB
Explore psychological well-being across six dimensions and see which parts of life are supporting your longer-term sense of well-being.
Meaning in Life Assessment MLQ
Explore how you currently understand the meaning of your life, and whether you are still searching for a sense of meaning.
Valued Living Assessment VLQ
Across ten areas of life, compare what matters to you with how closely your day-to-day actions reflect those values.
Find a counsellor who suits you
A self-assessment can help you understand where you are right now. It is also completely natural to come away with more thoughts, questions, or feelings that are hard to put into words. If you would like to understand more deeply what you are going through, a Solacare counsellor can help you make sense of it, explore where these feelings may be coming from, and think about what you would like to do next.