Am I Depressed? Take this Depression Quiz to See

Have you been feeling down lately? Maybe you’re experiencing sadness and hopelessness that you just can’t shake. Or, maybe you’ve had super low energy and you’re unable to enjoy things you used to — even if you actually want to do them. These symptoms can get in the way of your day-to-day life, making it hard to function, let alone enjoy life.

Feeling this way can be scary, and you might be wondering if you’re dealing with clinical depression and not just “normal” passing sadness. So, if you’re not sure where to start, you can take our depression quiz, based on The Patient Health Questionnaire (more commonly called the PHQ-8). The PHQ-8 can help you figure out whether you might be dealing with depression, pointing you in the right direction to seek professional help. 

Take the quiz below, and then keep reading to learn about the next steps and treatment options for depression.

What is the PHQ-8?

The PHQ-8 is an eight-item questionnaire to gauge the presence and severity of symptoms related to depression. 

It was developed in 2002 as an offshoot of the PHQ-9 (released in 1999), which is a nine-item questionnaire with the same questions as the PHQ-8, with one additional question, asking if you have “thoughts that you would be better off dead or of hurting yourself in some way.”

The PHQ-8 removed this question to make the screener more suitable for general population screenings, especially ones where follow-up support isn’t immediately available for those who are experiencing suicidal ideation or thoughts of hurting themselves.

[Note: if you’re currently having thoughts about hurting yourself or suicide, this is a mental health crisis. Call or text 988 for immediate support, 24/7.] 

What is the PHQ-8 scoring?

The eight questions can add up to a total of 24 points, with higher numbers equating to more severe depression. Here’s a breakdown of the possible scores.

• 0-4. Minimal or no depression symptoms.

• 5-9. Mild depression symptoms. 

• 10-14. Moderate depression symptoms.

• 15-24. Severe depression symptoms. 

Generally speaking, a score of 10 or above is typically considered clinically significant. These depression symptoms can be related to major depressive disorder (AKA clinical depression), other depressive disorders, and anhedonia (inability to feel pleasure). 

Is the PHQ-8 accurate?

Yes — researchers have determined that the PHQ-8 is a valid and useful tool to help diagnose depression. The questions in the PHQ-8 are related to the diagnostic criteria for major depressive disorder in The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), which is the standard for diagnosing mental health conditions like depression.

However, the PHQ-8 is certainly not the end-all, be-all, and it is not a replacement for a professional diagnosis or seeing a mental health professional. Rather, it’s a starting point to gauge your symptoms and take the next steps from there.  

What are the next steps after taking the PHQ-8?

Your best bet is to reach out to a mental health care provider, especially if you score a 10 or above on the assessment.

A licensed mental health provider, like a therapist, counselor, psychologist, or psychiatrist, can conduct a thorough psychological assessment of your mental health, personal history, and family history. Through this evaluation, they’ll also assess for the presence of other mental health conditions on top of depression. Treating both depression and any co-occurring conditions is key to feeling better.

You may also consider seeing your general practitioner for a physical to make sure your overall health is in check, too. Sometimes, medical health conditions can cause depressive symptoms.  

What are the treatment options for depression?

Thankfully, there are many treatments available for depression. The two main treatment routes are psychotherapy (AKA talk therapy) and medication. For many people with depression, especially severe depression, a combination of talk therapy and medication is the most effective.

Therapy for depression

Therapy is a great way to cope with depression and other mental health struggles. A mental health professional can help you work toward relieving your depressive symptoms. Some examples of common therapy modalities that can help are:

• Cognitive behavioral therapy (CBT). A “gold-standard” therapy that explores the relationship between your thoughts, feelings, and behaviors. CBT teaches you to identify negative, unhelpful thought patterns and create healthier ones. 

• Dialectical behavioral therapy (DBT). A skills-based therapy to help you cope with difficult emotions. It is based on mindfulness, distress tolerance, emotional regulation, and interpersonal relationships. The skills you learn will improve your ability to manage depression and other intense feelings.

• Acceptance and commitment therapy (ACT). An acceptance and mindfulness-based therapy that empowers you to face your depression and other difficult feelings head-on rather than avoiding them. Plus, you will identify your core values and learn to live life in line with them.

• Interpersonal therapy (IPT). An approach that focuses on your relationships with others and how they play a role in your mood. IPT is based on the principle that you can improve your depression symptoms by improving your relationships.  

Medications for depression

In more serious cases of depression, or in instances where someone hasn’t experienced relief from therapy alone, a provider might recommend psychiatric medication. Various antidepressants can help relieve depression symptoms. 

However, it’s important to know that these medications take time to work. It may take a few weeks before you feel any effects from the medications. Additionally, sometimes you and your provider might have to go through some trial and error to find the right medication and dose that provides you with the most symptom relief. Sometimes, a provider might even prescribe a combination of two or more medications to give you the most symptom relief. 

Make sure to ask your provider about benefits, risks, side effects, and any other concerns you may have.

Lifestyle changes for depression

Although lifestyle changes aren’t necessarily a “treatment,” they can make a difference in your overall well-being and symptom management. Some of these helpful lifestyle changes include:

• Get enough sleep. Adults should clock between seven and nine hours of sleep per night. Getting sufficient, high-quality rest can help your brain function properly and support your mental health. Struggling to get to sleep? Check out these strategies to calm anxiety at night.

• Exercise regularly. Exercise isn’t just important for our physical health, but also for our mental health. Physical activity releases feel-good hormones that can boost your mood and relieve some depression symptoms. Aim for at least ~150 minutes of moderate activity or ~75 minutes of high-intensity activity each week. 

• Eat a healthy diet. Eating a healthy and balanced diet can help fuel your body and brain. Some research suggests a link between healthy diets and decreased depression symptoms.  

• Lean on social support. Depression often can make you feel like withdrawing and isolating, but it’s important to fight this urge. Social support and spending time with loved ones can improve your well-being.

Ready to find support?

If you’ve scored a 10 or above on the PHQ-8, it’s important to reach out for help. Even if you’ve scored below a 10, your life may still be impacted by depression symptoms, and you don’t need to wait for things to get worse to seek help. 

Whether you’re seeking a mental health professional to provide talk therapy or a psychiatrist to prescribe medication, we can help you find the services that are right for you.