Feeling down or depressed? This little test will help you see yourself clearly in an instant

It is common to feel down, but if this feeling lingers and even interferes with your life, it may not just be a "bad mood". In the United States, more than 17 million adults suffer from depression each year (data from the National Institute of Mental Health), but many people are unaware of it. With this short and scientific self-test, you can quickly distinguish your emotional state. The following content is rigorous and practical, helping you to understand the truth in a few minutes.

Test instructions

Time frame: Review your feelings over the past two weeks. Depression symptoms must persist to be meaningful.

Real answers: Only by being honest with yourself can the results be reliable.

Follow-up advice: This is not a professional diagnosis. If the results show a tendency towards depression, please contact a professional.

Test steps: 10 key questions

The following questions refer to the depression criteria of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Answer "yes" (1 point) or "no" (0 points) and record the total score.

Persistent sadness

Do you feel sad, empty, or desperate almost every day, and you don't know why?

Example: You feel down even when the weather is nice.

Loss of interest

Have you lost interest or pleasure in activities you once enjoyed (e.g., movies, sports)?

Example: When a friend invites you to a party, you just want to stay home.

Sleep disturbances

Do you have insomnia (not being able to sleep) or hypersomnia (sleeping too much) most nights?

Example: Waking up in the early morning and unable to fall back asleep.

Changes in appetite or weight

Have you experienced a significant increase or decrease in your appetite, resulting in a weight change of more than 5% in two weeks (unintentional)?

Example: Losing 5 pounds without intending to.

Extreme fatigue

Do you feel unusually tired every day, making even simple tasks (e.g., getting dressed) difficult?

Example: Waking up and still feeling weak.

Self-denial

Do you often feel worthless or blame yourself excessively for small things?

Example: Feeling bad about yourself for not replying to a message.

Distractions

Do you have trouble concentrating, such as getting distracted while reading or making mistakes?

Example: Reading a page of a book several times.

Slowed reaction

Do you feel that your body or mind is slowing down, and even others can notice it?

Example: Your reaction is obviously slow when you speak.

Irritability

Are you more anxious or angry than usual, even for trivial things?

Example: Getting angry because of traffic jams.

Negative thoughts

Do you think about death repeatedly, or feel that "life is meaningless" (not necessarily suicide)?

Example: Often think "life is so tiring".

Scoring and interpretation

0-3 points: Mild depression, which may be stress or fatigue. Rest and adjust.

4-6 points: Moderate risk, may have mild depression. Observe for a week, if there is no improvement, seek help.

7-10 points: High risk, consistent with the characteristics of depression. Contact a professional for evaluation as soon as possible.

Result analysis and action suggestions

If it is depression

Practice: Take a 20-minute walk every day, chat with friends, and ensure 7-9 hours of sleep.

Goal: Rejuvenate through small changes.

If it might be depression

Practice: Record changes in symptoms; call the SAMHSA hotline (1-800-662-4357, 24/7 toll-free); schedule an appointment with a psychologist through Psychology Today.

Goal: Intervene early to prevent worsening.

Data support

The National Alliance on Mental Illness states that 60% of people with depression are not diagnosed at the beginning. Early identification can increase the success rate of treatment to 80% (American Psychological Association). This test is consistent with clinical standards and has reliable reference value.

Next steps

Whatever the result, focusing on the heart is the key. If the score makes you uneasy, don't bear it alone - text "HELLO" to Crisis Text Line (741741, free support) or find a local doctor. Low mood may dissipate, but depression needs help. You are not alone.