Understand how you feel.
Gently, and with evidence.

SerenLuma is a small toolbox of self-checks and calm-down practices drawn from real clinical practice — CBT, screening scales, sleep medicine. Everything runs in your browser: no account, no uploads, your answers never leave this device.

Not sure where to start? The PHQ-9 and GAD-7 are the two-minute version of “how have I actually been?”

Self-checks

Short, structured questionnaires — including the actual PHQ-9 and GAD-7 screening scales — that turn a vague feeling into a number you can track. Screening, never diagnosis.

Burnout TestA 15-question self-check for work exhaustion, cynicism, and efficacy.Attachment Style TestSee whether you lean secure, anxious, avoidant — or a mix — in close relationships.Stress Test (PSS-10)The Perceived Stress Scale: how overwhelmed the last month has felt.PHQ-9 CalculatorThe standard 9-question depression screening scale, scored instantly.GAD-7 CalculatorThe standard 7-question anxiety screening scale, scored instantly.Loneliness TestThe UCLA-3: three questions that measure how connected you actually feel.Self Esteem TestThe Rosenberg scale — psychology's standard self-esteem measure since 1965.

Practices

Interactive versions of the exercises therapists actually assign: no PDFs to print, nothing to download. Do one in the next five minutes.

Thought RecordThe classic 7-column CBT worksheet — interactive, not a PDF.Behavioral Activation PlannerPlan small, doable activities across your week and rate pleasure and mastery.Box BreathingA guided 4-4-4-4 breathing pacer used by everyone from medics to Navy SEALs.4-7-8 BreathingA guided 4-7-8 pacer for winding down, especially before sleep.5-4-3-2-1 GroundingA five-senses exercise that pulls attention back to the present moment.Emotion WheelAn interactive wheel for naming exactly what you feel — precisely, not vaguely.Gratitude JournalA fresh prompt every day, three good things, and a streak that keeps the habit alive.Self Care ChecklistSixteen basics across body, mind, people, and rest — check off your week and spot the gap.

Sleep

The tools sleep clinics start with: a two-week diary that computes your sleep efficiency, and the hygiene basics that make it move.

Sleep DiaryA two-week sleep diary that calculates your sleep efficiency automatically.Sleep CalculatorBedtimes and alarm times that land at the end of full 90-minute sleep cycles.

Learn the patterns

What PHQ-9 scores meanEvery score range explained, the story behind the cut-off of 10, and what a score can't tell you.Cognitive distortionsThe 12 thinking traps — catastrophizing, mind reading, all-or-nothing — with examples and ways to answer them.My ResultsYour score history and practice records, charted over time — stored only in this browser, deletable any time.

If things feel unbearable, help is available right now

You don't have to be in a full-blown crisis to use these. They are free, confidential, and staffed by people who take calls like yours every day.

988 Suicide and Crisis Lifeline (US) — Call or text 988 Crisis Text Line (US) — Text HOME to 741741

Outside the US: findahelpline.org lists crisis lines in 130+ countries. If you or someone else is in immediate danger, call your local emergency number.