💭 Do you often feel down or lose interest in things you used to enjoy? These might be more than just “bad moods” – they could be early signs of depression. Depression isn’t about being “overly sensitive” or “weak” – it’s a real mental health condition that needs attention.
🛠️ This professional self-assessment takes just 3 minutes to evaluate your depression risk, with science-backed coping strategies. Answer based on your real feelings over the past two weeks.
🔍 Part 1: Quick Depression Screening
🎭 1. Loss of interest
Have you lost interest in activities you used to enjoy?
☑️ Not at all (0 pts)
☑️ Some days (1 pt)
☑️ More than half the days (2 pts)
☑️ Nearly every day (3 pts)
😔 2. Depressed mood
Do you often feel down, hopeless?
☑️ Never (0 pts)
☑️ Sometimes (1 pt)
☑️ Often (2 pts)
☑️ Almost constantly (3 pts)
🌙 3. Sleep problems
Any trouble sleeping or sleeping too much?
☑️ Normal sleep (0 pts)
☑️ Mild issues (1 pt)
☑️ Significant trouble (2 pts)
☑️ Severe problems (3 pts)
⚡ 4. Energy levels
Do you constantly feel exhausted?
☑️ Energetic (0 pts)
☑️ Occasionally tired (1 pt)
☑️ Often fatigued (2 pts)
☑️ Extremely exhausted (3 pts)
📊 Part 2: Scoring & Interpretation
🌈 0-4 pts: Healthy mood state
💡 Recommendation: Maintain healthy habits
🌤️ 5-9 pts: Mild depressive tendency
💡 Suggestions:
- 🏃♀️ Regular exercise
- 🛌 Quality sleep
- 💬 Social connection
⛅ 10-14 pts: Moderate depression risk
💡 Suggestions:
- 🧠 Counseling
- ✍️ Mood journaling
- 🏥 Professional evaluation
🌧️ 15+ pts: Significant symptoms
💡 Urgent actions:
- 🚑 Seek medical help
- 📞 Call helpline
- 🤝 Don’t face it alone
🛡️ Part 3: Coping Strategies
🚨 Immediate relief:
- 🌬️ Deep breathing
- 🚶♂️ Short walk
- 🎵 Calming music
🌱 Long-term improvement:
- ⏰ Regular schedule
- 🏋️♀️ Daily exercise
- 📵 Reduce social media
🏥 Professional help:
- 👩⚕️ Therapist
- 👨⚕️ Psychiatrist
- 📱 Hotlines
⚠️ Important Notes
🔬 This test is for reference only, not a diagnosis. If symptoms persist/worsen, seek professional help.
🤗 You’re not alone – seeking help is brave. Call mental health hotline: 12320 (some regions)
💖 Take care – your feelings matter. 🌈
