• Empowering Minds - Healing Hearts

Psychological self help tools for employees

Psychological well-being
Self help tools and counselling

  • Private and confidential
  • Available in Urdu and English
Self assessments

Self help psychological assessments

Written the way you would actually describe it, not the way a test is titled. Each one takes a few minutes and stays private.

  • Stress and Burnout Assessment on SehatYab
    "I am tired in a way the weekend does not fix."

    Burnout is not the same as a heavy quarter. This tells you which one you are in.

    Stress & Burnout Assessment
  • Work-Life Balance Assessment on SehatYab
    "Work has taken over everything else."

    When the job keeps expanding into evenings, weekends and family time. This checks how far it has gone.

    Work-Life Balance Assessment
  • Workplace Bullying Assessment on SehatYab
    "Someone at work makes every day harder."

    Repeated pressure, exclusion or humiliation from a colleague or a manager. This helps you see it clearly.

    Workplace Bullying Assessment
  • Emotional Regulation Test on SehatYab
    "I snap in meetings and regret it after."

    When your reaction arrives before you can stop it. This checks whether it is pressure or something more.

    Emotional Regulation Test
  • Self-Esteem and Confidence Test on SehatYab
    "Everyone here seems more capable than me."

    Feeling like you do not belong in the room is very common and it has a name. This checks what it is costing you.

    Self-Esteem & Confidence Test
  • Panic Attack Symptoms Screening on SehatYab
    "My heart races and I cannot breathe."

    Sudden chest tightness that passes in minutes. Frightening, very treatable, often mistaken for a heart problem.

    Panic Attack Screening
  • Grief and Loss Assessment on SehatYab
    "Something happened and I am still not okay."

    Grief does not follow a schedule and work does not pause for it. This checks if you need support.

    Grief & Loss Assessment
  • Adults Mental Health Assessment on SehatYab
    "I just feel flat and I do not know why."

    The broad one. Mood, worry, sleep, energy and focus in a single check, also available in Urdu.

    Adults Mental Health Assessment
  • Family Communication and Conflict Assessment on SehatYab
    "Things at home are making work harder."

    Pressure at home, conflict in the family, or a relationship taking everything you have. This checks how it is affecting you.

    Family Communication Assessment
Browse all assessments
Watch, read, follow

Learn More

Following a mental health page tells nobody anything about you. For a lot of people this is where it starts.

Listening service

Pursukoon Workplace, a private listening space

Thirty private minutes with a psychologist, in Urdu or English. A listening session rather than treatment, with no diagnosis and no treatment plan.

Pursukoon Workplace

You do not need a reason big enough

You do not need a diagnosis, and you do not need a crisis.
Thirty private minutes with a psychologist, in Urdu or English, about whatever is sitting on you. Sometimes saying it out loud once is the whole thing.

  • No reason required, and nothing to prepare
  • You speak to a qualified psychologist, not a volunteer reading a script
  • Confidential, and nothing goes back to your employer
  • If you need more than a listening session, they will point you there
Book a listening session

A listening conversation, not clinical treatment, and not an emergency service.


Common questions

Questions about using this page

Will my employer or my manager know I used this?

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No. SehatYab does not report individual use to an employer, a manager or an HR department. The exercises need no account, and your assessment answers are not shared with anyone.

Do I need to sign up or create an account?

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No. The breathing and grounding exercises, the self assessments, the videos and the written pieces are all open. There is no registration step and no account to create.

Does any of this cost money?

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The exercises, the self assessments, the videos and the written pieces cost nothing. Consultations with a clinician are a separate choice you make later, and nothing on this page requires one.

Do the self assessments give me a diagnosis?

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No. They are screening tools. They indicate whether what you are experiencing is common, roughly how heavy it is, and whether speaking to someone is worthwhile. Only a qualified clinician can diagnose.

I do not think my difficulty is serious enough. Should I still use this?

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Yes, and that thought is the most common reason people wait too long. Nothing here asks you to justify yourself. Try one exercise or one assessment and decide afterwards.

What is Pursukoon Workplace and is it therapy?

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It is a thirty minute confidential listening session with a qualified psychologist, in Urdu or English. It is a listening session rather than treatment, so there is no diagnosis and no treatment plan.

I work in an open office and never get privacy. What can I use?

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The exercises work silently on a phone with headphones. Assessments and written pieces are silent too. If you later want to talk, text chat counselling lets you type instead of speak.

Can my organisation make this available to everyone?

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Yes. SehatYab works with employers on wellness sessions, trainings, psychometric evaluation and an employee assistance programme. The corporate health and wellness page sets out what is available.

Take one thing from this page

A few minutes of breathing, or one self assessment, or one conversation. You are not committing to anything, and nobody follows up unless you ask them to.

Try a breathing exercise Browse the assessments Book a listening session

Other pages worth a look

Corporate health & wellness Breathing & grounding exercises Self assessments Pursukoon Diseases & conditions Article library Text chat counselling Stress & burnout counselling Anxiety treatment Imposter syndrome What a first session is like Is online therapy effective