Depression Self-Assessment: Screen for Symptoms and Emotional Well-Being

Taking a self-assessment for depression can be a powerful first step toward understanding your mental health. It helps you pause, reflect, and recognize symptoms that are often overlooked - like disturbed sleep or losing passion for hobbies you once loved.

The PHQ-9, though not a formal diagnosis tool, is the most reliable screening tool to understand where you stand in terms of the severity of your depression. Once you take the test, you can then start to think about what kind of support you may need or be ready for - whether it’s therapy, joining a support group, self-directed care or other options.

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What This Self‑Assessment Covers

The PHQ-9 Depression Questionnaire is a widely used self-assessment tool that screens for symptoms of depression and measures their severity. While it does not replace a clinical diagnosis, it can help you better understand your mental health state.

This questionnaire explores:

1. Mood and interest: Persistent sadness, hopelessness, or loss of pleasure in activities
2. Sleep and energy: Trouble sleeping or oversleeping, and feelings of fatigue.
3. Appetite changes: Eating much more or less than usual.
4. Concentration: Difficulty focusing or making decisions.
5. Self-worth and thoughts of self-harm: Feelings of guilt, worthlessness, or suicidal thoughts.

The PHQ-9 can be a valuable first step toward identifying depression and seeking timely support or treatment.

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Who this Self‑Assessment is for.

This self-assessment is for anyone feeling persistently low, unmotivated, or emotionally overwhelmed.

1. You feel empty, hopeless, or numb most days
2. You’ve lost interest in things that once brought you joy
3. You struggle to get out of bed or complete daily tasks
4. You have changes in appetite, sleep, or energy levels
5. You want to understand if your symptoms may be signs of depression

Depression Self Assessment Test

How to Use This Self‑Assessment

To get the most from this self‑assessment:

1. Set aside a few minutes in a quiet, private space
2. Reflect or journal as you respond
3. Bring your insights to therapy or support groups
4. Revisit the self‑assessment periodically, especially as you heal

Each response is just for you. The point of this self‑assessment is just to understand your current situation and emotional gaps.

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The Many Faces of Depression

Depression isn’t just about "feeling sad." It’s deeper and heavier than that - a mix of emotions, physical strain, and mental exhaustion that weighs people down in different ways.

For some, it’s like carrying an invisible anchor - a constant hollow feeling, guilt that doesn’t make sense, or believing that nothing will ever feel right again. For others, it’s numbness, like the world has faded to gray.

Your body feels it too. You might wake up exhausted, no matter how much you slept, or lie awake night after night with a mind that won’t quiet down. Your appetite might vanish or you might crave the comfort of food. Some days, even small things, like getting out of bed, may feel like climbing a mountain.

Then there’s the mental fog. Thoughts slow down, focus slips, and self-doubt loops on repeat. You might feel alone in a room full of people, or put on a brave face while crumbling inside.

Here’s the thing: depression doesn’t look the same for everyone. Some people seem "fine" while barely holding on. Others can’t hide it.

But you don’t have to carry it alone. If any of this sounds familiar, even a little, reaching out is worth it. Talk to a friend, a doctor, or someone you trust. You don’t have to wait until you’re drowning to ask for help. Even small steps - like saying it out loud - can be the start of something lighter.

Related Self-Assessments

  • Emotional Regulation

    Take this test to reflect on how well you're able to manage and process the emotional lows associated with depression.

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  • Low Self-Esteem

    Take this test to explore whether feelings of worthlessness or self-criticism are contributing to your depression.

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  • Overthinking

    Take this test to see if rumination or repetitive negative thinking patterns are worsening your mood and mental state.

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  • Motivation issues

    Take this test to assess whether a lack of drive or energy is interfering with your ability to function or find joy.

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  • Sleep issues

    Take this test to check if poor or disrupted sleep is feeding into your emotional exhaustion and low mood.

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The Physical Reality of Depression

Depression doesn’t just weigh on the mind - it reshapes the body. Many patients endure years of unexplained pain, digestive issues, or debilitating fatigue before their depression is recognized. In fast-paced modern cultures, popping painkillers for stress-induced headaches or pushing through exhaustion is normalized. Too often, the root cause, which may be depression (or another mental health concern), remains overlooked and untreated.Depression is as real as high blood pressure or a broken bone. This isn't something you can just "snap out of". And like those conditions, it gets worse when ignored. Research shows depression changes your body - heightening inflammation, altering pain perception, and making you more vulnerable to conditions like IBS, migraines, and heart disease (Psychosomatic Medicine, 2019).

This is why routine check-ups should include mental health screenings - identifying something like depression early can prevent years of suffering. Think of a depression screening like the PHQ-9 self-assessment as your mind's way of waving a little red flag. When you have weeks where exhaustion won't lift, sleep won't cooperate, or your body aches mysteriously, these might be your mind's version of running a fever. It's not about slapping on a label, but recognizing when it's time to reach out for help sorting things out.

Take the self-assessment 

Workshops

Explore a different format - Learn manageable, evidence-based strategies to navigate tough emotions, isolation, and emotional fatigue.

Explore

Therapist-Led Support Groups

Join others who truly understand what it means to live with depression, in a therapist-led group that offers care and structure.

Explore

1-on-1 Talk Therapy

Work with a therapist to gently move through depression, unpacking what hurts and building tools for daily functioning.

Explore

Unsure of your next steps?

Book an Exploratory Call with one of our therapists to gain initial insights, practical solutions, and personalized guidance on the best options for your needs.

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FAQs

The difference lies in persistence and pervasiveness. When sadness sticks around for weeks, colors everything gray, and refuses to lift even during good moments, it’s likely more than a passing mood. Depression isn’t just feeling down - it’s losing interest in things you once loved, struggling to find energy for basic tasks, or feeling numb when you "should" feel joy. If your low mood starts feeling like a heavy blanket you can’t shake off, it’s worth exploring further.

Depression shows up differently for everyone, but key signs include: 1. Emotional: Persistent sadness, hopelessness, or irritability 2. Physical: Constant fatigue, unexplained aches, or changes in sleep/appetite 3. Mental: Foggy thinking, difficulty concentrating, or excessive guilt 4. Behavioral: Losing interest in hobbies, social withdrawal, or restlessness The real red flag? When these symptoms last weeks and disrupt daily life.

Absolutely. Depression often masquerades as "laziness" through very real symptoms: tasks feel impossible not because you don't care, but because your brain's reward system has flatlined. The pending tasks are not indifference - it's the crushing weight of decision fatigue and mental paralysis. Procrastination becomes a survival tactic when even simple choices drain your last reserves. The cruel twist? The more you blame yourself for "being lazy," the deeper depression digs its claws in. This isn't a character flaw - it's your nervous system running on empty.

High-functioning depression is real. Many people excel professionally while crumbling inside, using deadlines or responsibilities to mask their pain. But functioning isn’t the same as living - if you’re running on autopilot, emotionally detached, or secretly counting down the hours until you can collapse, depression might still be present. Performance doesn’t always reflect inner turmoil.

When sadness starts dictating your life - missing events you’d usually enjoy, neglecting self-care, or feeling hopeless about the future - it’s time. If you’re relying on unhealthy coping mechanisms (alcohol, isolation, self-harm), or if loved ones express concern, don’t wait for "rock bottom." Where to start (choose what feels possible today):1. Therapy for 1-on-1 guidance (when you're ready to go deep)2. Support groups (when you need to feel less alone)3. Peer conversations (when formal help feels too big)4. Crisis lines (when you need immediate support)The bravest step isn't "fixing everything" - it's just choosing one next right thing. At SoulUp, we meet you where you are, whether that's silent observation in a group or diving into therapy.You deserve help long before things feel unbearable

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    Reflect on persistent patterns of overanalyzing, second-guessing, or mental looping that may be affecting your clarity and peace of mind.

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    Assess if your sleep issues stem from deeper emotional patterns, rather than just irregular habits or lifestyle factors. Based on the Insomnia Severity Index.

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    Explore whether the emotional exhaustion, frustration, or numbness you're feeling around dating is a sign of burnout.

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    Take this test based on the LSAS scale to find out if social situations are triggering anxiety or holding you back.

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