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Printable workbook
DASS-21 Depression, Anxiety & Stress Workbook
$4.99 PDF, A4 and US Letter · 27 pages · instant download
Answer and score the DASS-21 on paper, then use focused worksheets and six-week trackers to note what stood out and plan one small next step. A4 and US Letter PDFs included.
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What is in the pack
- Cover 1 page
The cover of your workbook. - Start here 2 pages
What is inside, how to use the workbook and a simple path to follow. - The measure 2 pages
The items to answer on paper. - Scoring 2 pages
Step-by-step scoring with a worked example. - Worksheets 8 pages
Fill-in pages that turn your result or your plan into small, concrete steps. - Trackers 3 pages
Repeatable pages to follow change over weeks. Print as many copies as you need. - Quick reference 2 pages
One-page cards to keep at hand: the scale at a glance, ranges and prompts. - Reading guide 3 pages
A short plain-English guide to what the result means and what it cannot tell you. - Professional guide 3 pages
Administration, interpretation and limits for counsellors, coaches and clinicians. - Credits and references 1 page
Full references and credit to the authors and rights holders.
Also included: the complete workbook. Every file above merged into one PDF of 27 pages, in A4 and in US Letter, so you can print it in one go.
Who it is for
- Adults reflecting on a difficult or unsettled week
- People who prefer answering and writing on paper
- Counselors and clinicians using structured reflection pages
- Coaches supporting adults with weekly check-ins
Want to try it first? Use the free online .
Wondering how this past week has felt across low mood, body alarm, or tension that will not switch off? The DASS-21 Depression, Anxiety & Stress Workbook gives you a calm paper routine for answering the 21 items about the past seven days and looking at three separate scores. Its reading guide explains the five reference bands and their limits: they describe symptom levels relative to reference populations, not clinical cutoffs or diagnoses.
The pack has 10 separate PDFs, each supplied in A4 and US Letter, with 27 pages total: a two-page Start Here, two-page measure and scoring files, eight worksheets, three tracker pages, a two-page Quick Reference, a three-page Guide, a three-page Clinician Guide, plus the cover and credits page. Scoring shows the item groups, raw sums, multiply-by-two step, and bands. Worksheets include pages for noticing patterns and choosing a small step; trackers include a weekly check-in log and score history chart. The Quick Reference has a scoring cheat sheet and cut-out keep-it card.
You can begin in a quiet moment, date the measure, answer for the past week, and transfer each scale's score. Choose a worksheet that fits what you want to reflect on, then record one next step in your own words. The six-week path suggests repeating the measure about weekly, using the check-in log between measures, and plotting results for review. You end with dated scores, notes about your week, and a record to bring to a qualified professional if you choose. The pages support educational self-reflection, not diagnosis or treatment.
What you get
- Answer the 21 DASS-21 items for the past week on the two-page measure, with the original response options.
- Follow the two-page Scoring file from separate item groups to raw sums, multiplied scores, and reference bands.
- Choose from eight worksheets to describe patterns and write one small next step in your own words.
- Plot Depression, Anxiety, and Stress scores on the history chart and use the weekly check-in log between measures.
- Keep scoring steps and reference bands nearby with the Quick Reference cheat sheet and cut-out card.
What it is not
For educational self-reflection only, not diagnosis or treatment; the DASS was developed by Peter F. Lovibond and Sydney H. Lovibond at the University of New South Wales, and the questionnaire is reproduced verbatim and unmodified with credit. The official DASS copying conditions permit free copying and distribution with credit, but the questionnaire must not be modified or sold for profit.
Questions people ask
Is the DASS-21 free, and what does this workbook include?
The Credits page says the official DASS site permits free copying and distribution of the questionnaire with credit, provided it is not modified or sold for profit. This workbook reproduces the items unmodified and adds original scoring pages, worksheets, trackers, guides, and reference cards.
How do I score the DASS-21 in this workbook?
Add the seven item responses for each scale separately: Depression, Anxiety, and Stress. The scoring pages show the item groups and instruct you to multiply each raw sum by two, then compare each result with its scale's reference bands. The bands are not diagnoses or clinical cutoffs.
Can I print the DASS-21 workbook on A4 or US Letter paper?
Yes. The pack includes separate PDF files in both A4 and US Letter sizes. Each of the 10 files has the same page count in both formats, for 27 pages total; you can print the pages you need and make copies of the marked repeatable worksheets and tracker pages.