PHQ-9 and GAD-7 Explained: The 2 Mental Health Screeners Everyone Should Know
If you've ever filled out a paper form at a clinic with questions about how often you feel down or anxious, that was probably the PHQ-9 or GAD-7. Both are evidence-based, validated screening tools used worldwide.
PHQ-9 (depression screener)
9 questions covering the past 2 weeks. Each scored 0 (not at all) to 3 (nearly every day).
The questions cover: low mood, anhedonia (loss of interest), sleep issues, energy, appetite, self-image, concentration, motor changes, and thoughts of self-harm.
PHQ-9 score interpretation
| Score | Severity | Action |
|---|---|---|
| 0–4 | Minimal | None |
| 5–9 | Mild | Watch + lifestyle |
| 10–14 | Moderate | Talk to a clinician |
| 15–19 | Moderately severe | Active treatment |
| 20–27 | Severe | Immediate help |
GAD-7 (anxiety screener)
7 questions covering the past 2 weeks. Each scored 0 to 3.
Covers: nervousness, uncontrollable worry, restlessness, irritability, fear, worry about different things, trouble relaxing.
GAD-7 score interpretation
| Score | Severity |
|---|---|
| 0–4 | Minimal anxiety |
| 5–9 | Mild anxiety |
| 10–14 | Moderate anxiety |
| 15–21 | Severe anxiety |
Why monthly tracking matters
Mental health changes slowly. A single high score isn't a diagnosis — but a sustained increase over months is a real signal. Tracking monthly catches it earlier than annual checkups.
Critical: when to seek help immediately
- Any score >0 on PHQ-9 question 9 (thoughts of self-harm).
- Sudden major increase from baseline.
- Inability to function (sleep, eat, work).
Crisis resources: please call your local emergency number or a recognized crisis hotline immediately.
The Zafit mental tab
Zafit's Mental tab lets you score PHQ-9 and GAD-7 monthly with a simple tap interface, tracks the trend, and adjusts your daily plan (more outdoor time, sleep priority, easier training) when scores drift higher.
Frequently asked
Are these screeners diagnostic?
No. They're screening tools that flag the need for professional evaluation. A high score warrants a clinician conversation.
How often should I take them?
Monthly is sensible. Daily is too frequent and creates noise. Quarterly misses changes.
Can the app help with depression directly?
Not as treatment. Zafit can help with sleep, exercise, and routine — all of which support mental health. For diagnosis and therapy, see a clinician.
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