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Suicide.pkFree, guided exercises you can use right now. No signup, no judgement. Built on evidence-based techniques. Take what helps.
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A guided 4-7-8 breath to settle a racing mind. Two minutes.
Come back to the present when anxiety spikes, using your senses.
Tense and release each muscle group. Reduces anxiety and aids sleep.
Get the heavy thoughts out of your head and onto paper.
10 minutes of allowed worry, then let it go. CBT-backed technique.
How the 0-27 total is built, what the five severity bands mean, why the same person can score differently in two weeks, and the single most important thing the number cannot do.
The instrumentPeople answer item 8 wrong more than any other. A plain walk through all nine items, the two-week window, and how to score honestly when life has an obvious reason to be hard.
Your scoreWhy 10 is the number clinicians watch, what changes between one band and the next, and why a band describes symptoms rather than a person.
Ruling things outAnaemia, thyroid, vitamin D and B12, diabetes, sleep debt, grief, burnout, medication side effects and plain exhaustion all push a PHQ-9 score up. What to rule out before you accept the label.
SafetyThe ninth item is the one item that matters regardless of your total. What it is asking, why it is scored separately in practice, and what to do in the next hour.
The instrumentA short field guide to the instruments you will meet: which screens for what, which one a Pakistani clinician is most likely to hand you, and why more than one is often used together.