Take this at your own pace.
Use the timeframe described on this page and choose the answer that feels closest. You can stop whenever you want.
Your answers are ready to reflect on.
This is a record of what you selected, not a score or clinical interpretation.
You selected an answer other than “Never” for thoughts of death or self-harm. Please tell someone you trust and contact a verified crisis service now. If you may act soon, call local emergency services or go to the nearest emergency department. Find crisis support.
If any answer involves immediate danger, abuse, or an inability to stay safe, use urgent local support now.
Look beyond sadness to the whole daily pattern.
Low mood is only one part of this reflection. It also considers interest, energy, sleep, appetite, concentration, self-worth, movement, and safety because depression can affect the whole pattern of daily functioning.
The changes depression can involve
The prompts are an observation aid. They cannot establish a diagnosis, severity category, cause, or treatment recommendation.
The depression guide explains why mood, interest, thinking, sleep, appetite, movement, and energy all belong in the conversation.
| Area | What to notice | Useful detail to record |
|---|---|---|
| Mood and interest | Sadness, irritability, numbness, or loss of pleasure | Whether anything still feels engaging, even briefly |
| Body and energy | Sleep, appetite, fatigue, or slowed or restless movement | Changes from your usual baseline |
| Thinking | Concentration, guilt, hopelessness, or harsh self-judgment | The thoughts that repeat most often |
| Safety and function | Self-care, responsibilities, connection, and thoughts of death | What has become difficult or unsafe |
What else may be shaping the change
The same answer can mean different things depending on timing, health, safety, environment, and what is typical for you.
If repetitive self-analysis is worsening mood without producing a decision, continue with the rumination guide .
- When did the change begin, and was it gradual or sudden?
- Have medication, substances, hormones, illness, pain, grief, or major stress changed?
- Which basic tasks are becoming harder to start or finish?
Describe the shift in concrete terms
A clinician or support person can respond more clearly when you bring specific examples instead of trying to summarize your entire life.
Thoughts of death, self-harm, or an inability to stay safe require urgent support resources now, not a completed reflection.
- How have sleep, appetite, energy, and interest changed?
- What is the minimum support needed to get through an ordinary day?
- Have there been thoughts of death, self-harm, or being unable to stay safe?
Prepare a low-energy conversation note
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When low mood calls for prompt support
Seek professional help when symptoms are severe, last around two weeks or longer, or interfere with usual tasks. Thoughts of suicide or self-harm require immediate human support rather than an online reflection.
If there is immediate danger, abuse, severe physical symptoms, or an inability to stay safe, use urgent local help now rather than waiting to complete this page.
Sources and scope
This educational material uses the institutional overviews below as starting points. Those sources do not validate this original check-in, and the check-in does not reproduce or score a clinical instrument.