Your Checklist Result is High

Your score falls into the high range which suggest that you have been experiencing symptoms of distress for some time over the past four weeks. You are perhaps troubled with some issues.

This is a self-checklist and is not meant to clinically assess you for a mental condition. The purpose of this checklist is to suggest some pathways that you can take given the scores that you have.

Seek support

Seeking support and help at this stage will help to reduce the feelings of distress. Many people in this range may hesitate to get help for many reasons. But understanding what you are going through at this point and finding effective solutions can prevent a downward spiral of your psychological health.

Please get help

Talk to your school counsellor or find a trusted, mature person who can help you connect to professional help. You can also contact these helplines.

If you find that your condition is getting worst, you may want to see a GP doctor and ask for a referral to see a professional counsellor or psychologist. You can ask the GP for a referral to see a psychologist at the Polyclinics or ask an adult to go with you to the Polyclinics to get a referral.



Handling emotional distress can be very exhausting, so please put in place a self-care plan. Although a self-care plan is not a replacement for professional therapy, it can help to keep life stressors in check, clarify our emotions and help us as we try to live as best as we can.

Check out Shadee.Care’s Self-Care Plan


If you are on medication, please continue with the medication and arrange for a follow-up with your doctor to assess your current situation. Plan in a routine so that you won’t forget to take your medication. Remember, there is no shame in taking medication. Any other person with other physiological conditions such as heart, kidney etc, take medication to get well. It’s not any different for people with a mental condition.

Your emotions are real and your psychological condition needs attention. Your life is precious, please seek help.

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