Feeling down, experiencing sadness, or finding life bleak at times is a common part of the human experience, especially when you’re navigating through various life changes and uncertainties. After all, life always flows through cycles of ups and downs. It’s important to acknowledge that your feelings are normal and valid. However, when sadness, or a sense that life is more hopeless becomes persistent, overwhelming, and starts affecting your daily life, it might be a sign of depression. Depression is more than just feeling sad; it’s a complex mental health condition that can have significant impact on your overall well-being.
Our self assessment aims to help you reflect on your emotional state, your thinking and some of your behaviour to determine if you might be experiencing symptoms of generalized depression. Remember, seeking help for what you feel is a sign of strength, and self care, and support is available to help you navigate through difficult times.
Assess Yourself:
1. How often do you feel sad or hopeless?
a) Rarely or never
b) Occasionally, but it doesn’t last long
c) Often, it lasts for days at a time
d) Almost constantly, it’s hard to shake off
2. How is your sleep pattern?
a) Generally regular and restful
b) Occasionally disturbed, but I can manage
c) I frequently experience difficulty falling or staying asleep
d) My sleep patterns are severely disrupted, I’m either sleeping too much or too little
3. How do you feel about yourself most of the time?
a) I have a positive self-image
b) I have moments of self-doubt, but overall, I’m okay
c) I often feel worthless, broken somehow, or inadequate
d) I constantly criticize and dislike myself
4. How is your energy level?
a) Usually high and consistent
b) Fluctuates but manageable
c) Often feel tired and fatigued
d) Constantly exhausted, even after rest
5. How do you typically cope with stress or problems?
a) I have healthy coping mechanisms that work for me
b) I sometimes struggle but find ways to manage
c) I often feel overwhelmed and avoid dealing with problems
d) I feel hopeless and unable to cope with even minor issues
6. How is your appetite?
a) Generally normal and healthy
b) Fluctuates but within a reasonable range
c) I notice significant changes, either loss or increase of appetite
d) My eating habits are severely disrupted, I’m either overeating or undereating
7. How is your concentration and focus?
a) Sharp and clear most of the time
b) I’m occasionally distracted but I can regain focus with minimal effort
c) For a while now I often find it difficult to concentrate or make decisions
d) I find I constantly struggle to focus, even on simple tasks
8. How is your interest in activities you used to enjoy?
a) I still find pleasure in activities I used to enjoy
b) I occasionally lose interest but I can usually regain it
c) I rarely feel interested or want to engage in activities I used to enjoy
d) I have completely lost interest in activities I used to enjoy
Scoring:
For each question, assign:
- Option (a): 0 points
- Option (b): 1 point
- Option (c): 2 points
- Option (d): 3 points
Add up your total score.
▶️Interpretation:
0-6 points: Your responses suggest that you’re likely experiencing the normal ups and downs in mood and functioning, which is a common part of life. It may be a good time to develop some additional healthy, daily habits to help you build on your self awareness, emotional regulation, and adapting behaviours. Think of this as putting time and energy into a mental bank account that’s ready for you when life becomes really hard.
7-14 points: Your responses suggest you may be experiencing some symptoms of depression. It’s essential to take notice and track your mental well-being for next week or so and consider seeking support if these symptoms and feelings persist or worsen.
15-21 points: Your responses indicate a significant presence of depressive symptoms. It’s really important to reach out to a mental health professional for a fuller, professional assessment and support as soon as possible.
Remember, our assessment is not a diagnostic tool but rather a way to help you reflect on and become more aware of your emotional state. If you’re concerned about your mental health, don’t hesitate to seek professional help. You’re not alone, and support is available to guide you through life’s challenging times.
