Depression is one of the most common mental health conditions, affecting millions of people worldwide. It can be difficult to recognize, as its symptoms vary from person to person and may manifest in different forms, ranging from feelings of sadness and hopelessness to physical symptoms like fatigue and changes in appetite. Understanding how you’re feeling and identifying early signs of depression is crucial for seeking support and managing mental health.

One way to assess your mood and identify whether you may be experiencing symptoms of depression is by taking a depression screening test. While a professional diagnosis from a mental health provider is the most reliable, a self-assessment can provide valuable insights into your current mental state. Below is an overview of depression, signs to watch for, and a brief guide on how you can assess your mood.

Understanding Depression

Depression (also called major depressive disorder) is a mood disorder that involves persistent feelings of sadness, worthlessness, and a loss of interest in activities once enjoyed. It can interfere with daily life, affecting work, relationships, and overall well-being.

Common symptoms of depression include:

• Persistent sadness, emptiness, or hopelessness
• Loss of interest or pleasure in activitiesonce found enjoyable
• Fatigue or lack of energy
• Changes in appetite or weight(eating too much or too little)
• Sleep disturbances(insomnia or oversleeping)
• Difficulty concentrating or making decisions
• Feelings of guilt, worthlessness, or self-blame
• Physical aches and pains(without clear physical causes)
• Thoughts of death or suicide

If you’ve been experiencing any combination of these symptoms for an extended period (typically two weeks or more), it might be time to seek professional help.

Mood Check: How to Self-Assess

To help identify whether you might be experiencing symptoms of depression, here is a simple mood check based on a well-known depression screening tool called the PHQ-9 (Patient Health Questionnaire-9). The PHQ-9 consists of 9 questions, each relating to a symptom of depression. Responding to these questions honestly can give you a clearer picture of your emotional and mental health.

PHQ-9 Mood Check

Over the last two weeks, how often have you been bothered by any of the following problems?

1. Little interest or pleasure in doing things?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
2. Feeling down, depressed, or hopeless?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
3. Trouble falling or staying asleep, or sleeping too much?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
4. Feeling tired or having little energy?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
5. Poor appetite or overeating?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
6. Feeling bad about yourself—or that you are a failure or have let yourself or your family down?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
7. Trouble concentrating on things, such as reading the newspaper or watching television?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
8. Moving or speaking so slowly that other people could have noticed? Or the opposite—being so fidgety or restless that you have been moving around a lot more than usual?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day
9. Thoughts that you would be better off dead, or of hurting yourself in some way?
   • oNot at all
   • oSeveral days
   • oMore than half the days
   • oNearly every day

Scoring and Interpreting the Results

After answering these questions, score your responses as follows:

• Not at all= 0 points
• Several days= 1 point
• More than half the days= 2 points
• Nearly every day= 3 points

Add up your total score from all nine questions.

• 0-4 points: Minimal or none– You are not experiencing symptoms of depression at this time.
• 5-9 points: Mild depression– You may be experiencing some symptoms of depression but it is likely not significantly affecting your daily life.
• 10-14 points: Moderate depression– Symptoms may be affecting your day-to-day functioning, and it could be time to seek support.
• 15-19 points: Moderately severe depression– Your symptoms are significantly affecting your quality of life. Professional help is highly recommended.
• 20 or more points: Severe depression– It’s important to reach out to a healthcare provider immediately, as these symptoms are severe and may require urgent attention.

What to Do After the Test?

If your score suggests mild to moderate depression, consider reaching out to a healthcare provider or therapist who can help assess your situation more thoroughly. Therapy options like cognitive-behavioral therapy (CBT), interpersonal therapy (IPT), and other therapeutic approaches can be highly effective in treating depression. In some cases, medication such as antidepressants may be recommended as part of a treatment plan.

If your score suggests moderate to severe depression, seek professional help immediately. A healthcare professional can provide a full evaluation and discuss possible treatment options to help you manage and overcome depression.

Tips for Managing Depression on Your Own

While professional treatment is crucial, there are several steps you can take to manage mild to moderate symptoms of depression on your own:

1. Exercise: Regular physical activity can help improve mood and energy levels by releasing endorphins.
2. Stay connected: Socializing with friends, family, or support groups can reduce feelings of isolation and loneliness.
3. Sleep: Prioritize good sleep hygiene, as poor sleep can worsen depression symptoms.
4. Mindfulness: Practice meditation, deep breathing, or other relaxation techniques to reduce stress.
5. Nutrition: A balanced diet can have a positive impact on your overall mental health.

Conclusion

Recognizing and understanding your mental health is the first step toward healing. A mood check or self-assessment, such as the PHQ-9 test, can help you identify whether depression might be affecting your life and whether professional support is needed. If you’re feeling uncertain about your emotional health or if symptoms persist, don’t hesitate to reach out to a doctor or mental health professional who can provide guidance and support tailored to your needs.

Remember, depression is a treatable condition, and reaching out for help is a brave and necessary step toward improving your well-being.