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Feeling low, exhausted, or disconnected from things that once made you happy?

You’re not alone. Depression can show up in many ways - sometimes, it’s overwhelming sadness, and other times, it’s a quiet numbness that makes even small tasks feel impossible.

This quiz isn’t about diagnosing yourself. It’s a tool for self-reflection, designed to help you check in with your emotions, thoughts, and daily habits. Mental health is just as important as physical health, and talking about it should be normal. Recognizing your feelings is the first step toward understanding them.

Take your time, read through each question, and reflect on your answers. Whether this quiz resonates with you a little or a lot, remember - It’ll always be alright, support is available, and healing is possible.

Ready to take professional help? Check out:

• Our guide on The Best Psychologists in India
  
  

• Our guide on The Best Therapists in India
  
  

• Our guide on The Best ADHD Specialists in India

Depression 101: What is Depression?

According to the WHO, depression is a common mental health condition that can affect anyone. It goes beyond temporary mood changes, causing persistent sadness or loss of interest in activities for at least two weeks.

People with depression may experience changes in sleep, appetite, energy levels, and concentration. Feelings of low self-worth, hopelessness, and even thoughts of self-harm can also occur.

Depression can be triggered by a mix of social, psychological, and biological factors. Experiences like trauma, loss, or high stress - whether at work, school, or in personal life - can increase the risk of developing it.

Globally, an estimated 5% of adults experience depression, affecting approximately 280 million (or 28 crore) people. This makes depression one of the most widespread mental health conditions. It can impact anyone, regardless of age, background, or lifestyle, often interfering with daily activities, relationships, and overall well-being. Despite its prevalence, many people struggle in silence due to stigma or lack of access to support. Recognizing the signs and seeking help can make a significant difference in managing and overcoming depression.

Wondering if you might have Anxiety? Take a look at our Anxiety Quiz Test.

How We Created This Quiz

This quiz is designed to help you reflect on your emotions, thoughts, and daily habits - offering insight rather than a diagnosis.

We carefully crafted these questions based on common symptoms of depression identified by mental health professionals. Each question highlights key patterns seen in depressive disorders, such as changes in mood, energy, sleep, and motivation.

Instead of simple "yes" or "no" answers, we provide explanations to give context and reassurance. The goal is to help you better understand your feelings and recognize when seeking support might be beneficial. While this quiz is not a substitute for professional diagnosis, it can be a helpful starting point for self-awareness and mental well-being.

We recommend everyone to be honest with themselves while taking this quiz and use it as an opportunity for self-reflection.

Depression Quiz: Questions & Insights

This quiz is based on the Hamilton Depression Rating Scale (HDRS), a widely recognized and trusted tool for assessing depressive symptoms. The HDRS is considered the gold standard for evaluating the severity of depression. 

For further credibility, you can refer to this research paper detailing each modern tool for assessing depression: Vares, Edgar Arrua, et al. "Depression dimensions: integrating clinical signs and symptoms from the perspectives of clinicians and patients." PloS one 10.8 (2015): e0136037.

How to Take This Quiz

Each question has five response options, each with a corresponding score. Select the option that best describes your experiences over the past two weeks and keep track of your total score as you go.

At the end, compare your final score with the research-backed result ranges, based on the HDRS, to better understand your current mental health state.

1. Over the past two weeks, how often have you felt overwhelmingly sad or low?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

2. Do you often feel guilty about things you’ve done or blame yourself excessively?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)
  
  
  

3. Have you had thoughts that life isn’t worth living or considered harming yourself?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

4. How often do you struggle to fall asleep within 30 minutes?

• All the Time (2)
  
  

• Most of the Time (1.5)
  
  

• Sometimes (1)
  
  

• Hardly Ever (0.5)
  
  

• Never (0)

5. How often do you wake up during the night and find it difficult to go back to sleep?

• Never (0)
  
  

• Hardly Ever (0.5)
  
  

• Sometimes (1)
  
  

• Most of the Time (1.5)
  
  

• All the Time (2)

6. Do you frequently wake up earlier than intended and struggle to return to sleep?

• Never (0)
  
  

• Hardly Ever (0.5)
  
  

• Sometimes (1)
  
  

• Most of the Time (1.5)
  
  

• All the Time (2)

7. Have you struggled to stay motivated or complete everyday tasks?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

8. Do you often feel slowed down, like your thoughts or movements are sluggish?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

9. Do you often feel restless, fidgety, or unable to sit still?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)

10. How often do you feel worried, anxious, or tense?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

11. Do you experience physical symptoms like headaches, muscle tension, or a racing heart when anxious?

• Never (0)
  
  

• Hardly Ever (1)
  
  

• Sometimes (2)
  
  

• Most of the Time (3)
  
  

• All the Time (4)
  
  
  

12. Have you experienced digestive issues such as nausea, stomach pain, or indigestion without a medical cause?

• Never (0)
  
  

• Hardly Ever (0.5)
  
  

• Sometimes (1)
  
  

• Most of the Time (1.5)
  
  

• All the Time (2)

13. Do you often feel aches, pains, or fatigue without a clear physical reason?

• Never (0)
  
  

• Hardly Ever (0.5)
  
  

• Sometimes (1)
  
  

• Most of the Time (1.5)
  
  

• All the Time (2)

14. Have you experienced a loss of interest in sexual activity?

• All the Time (2)
  
  

• Most of the Time (1.5)
  
  

• Sometimes (1)
  
  

• Hardly Ever (0.5)
  
  

• Never (0)

15. Do you often worry about your physical health or fear you have a serious illness?

• All the Time (4)
  
  

• Most of the Time (3)
  
  

• Sometimes (2)
  
  

• Hardly Ever (1)
  
  

• Never (0)

16. Have you experienced unexpected weight loss without trying?

• Never (0)
  
  

• Hardly Ever (0.5)
  
  

• Sometimes (1)
  
  

• Most of the Time (1.5)
  
  

• All the Time (2)

17. Are you aware that your emotions may be linked to anxiety or depression?

• Yes, completely aware (0)
  
  

• Somewhat aware (1)
  
  

• Unsure (2)
  
  

• Often unaware (3)
  
  

• Not aware at all (4)

Your Score & What It Means

We’re sure you’ve been adding up your scores - now it’s time to see where you fit and what your results mean.

0 - 7 → 🟢 Minimal to No Depressive Symptoms

Your emotional well-being seems stable, with no significant signs of depression. However, mental wellness isn’t just about avoiding distress - it’s about growth, self-awareness, and building resilience. Therapy can help you strengthen your mindset and navigate life’s ups and downs with greater confidence.

28 - 16 → 🟡 Mild Depressive Symptoms

You might be feeling low, emotionally drained, or struggling with motivation. While these feelings may seem manageable, talking to a professional can provide clarity and support. Small steps - like therapy, mindfulness, or structured coping strategies - can make a big difference.

17 - 6 → 🟠 Moderate Depressive Symptoms

Your results suggest that feelings of sadness, fatigue, or low motivation may be interfering with your daily life. A mental health professional can help you uncover triggers, develop coping strategies, and improve your emotional well-being in a meaningful way.

27 - 36 → 🔴 Severe Depressive Symptoms

It looks like you're experiencing significant emotional distress that may be affecting your routine, relationships, or overall well-being. Seeking professional help is strongly recommended. A trusted therapist can provide structured support to help you navigate this phase and start feeling better.

37 - 54 → 🚨 Very Severe Depressive Symptoms

Your results indicate intense emotional distress that may require urgent attention. Please consider reaching out to a mental health professional, a loved one, or a crisis helpline immediately. You are not alone, and help is available.

💬 No matter your score, remember that mental well-being is a journey - and Elfina is here to walk that path with you.

What to do next?

If several of these questions resonated with you, it’s important to remember that you are not alone, and support is available. Here are some steps you can take:

1. Acknowledge Your Feelings

Recognizing that something feels off is the first step toward healing. Your emotions are valid, and seeking clarity is a sign of self-awareness.

2. Reach Out for Support

Talking to a trusted friend, family member, or professional can make a huge difference. You don’t have to go through this alone.

3. Consider Professional Help

A mental health professional can provide guidance and support tailored to your situation. Therapy, counseling, or even simple self-care techniques can be beneficial.

4. Make Small, Positive Changes

Simple habits like journaling, mindfulness, regular exercise, and healthy sleep can help improve mood and overall well-being.

5. Explore Supportive Resources

There are many free and accessible resources available. If you’re struggling, consider checking out mental health platforms like Elfina, which offers tools and support to help you navigate your journey.

6. Be Kind to Yourself

Healing takes time, and it’s okay to take things one step at a time. Prioritize self-care, and remember that progress—no matter how small—is still progress.

If you're experiencing distressing thoughts or struggling to cope, please reach out to a professional or crisis helpline. Help is always available.

How Elfina Can Help You

If you’re struggling with depression or mental health concerns, remember that help is available — and finding the right help shouldn’t feel overwhelming.

• Tailored Therapist Matching: Elfina’s intelligent algorithm considers 40+ factors - your personality, concerns, therapy goals, and preferences - to find a therapist who aligns with you. This helps you connect with the right person from the start, reducing the stress of trial and error.
  
  

• Experienced Therapists: While many platforms feature therapists with just 1-3 years of experience, 80% of Elfina’s therapists have over 5 years of experience, with an average of 8 years in practice. With this extensive experience, therapists are equipped to understand complex concerns and provide meaningful support.
  
  

• Proven Results: 94% of clients find the right match in their first attempt, minimizing wasted time and effort.
  
  

• A Safe, Judgment-Free Space: Elfina prioritizes building trust. Each therapist is chosen not just for their qualifications, but for their empathy, listening skills, and ability to make you feel safe.

Whether you’re feeling overwhelmed, unsure where to begin, or have tried therapy before without success - Elfina is designed to make your journey easier, safer, and more effective.

💬 Your mental well-being matters - and Elfina is here to guide you every step of the way.

FAQs – Answering Your Questions About Depression

How do I know if I'm depressed?

Depression can manifest in different ways, but common signs include persistent sadness, loss of interest in activities, fatigue, difficulty concentrating, and changes in sleep or appetite. If these feelings last for more than two weeks and interfere with daily life, it may be depression. Taking a self-reflection quiz (like the one above) can help, but a mental health professional can provide a proper diagnosis.

Why do I feel so sad?

Feeling sad occasionally is normal, but prolonged sadness without a clear reason could indicate underlying emotional distress, stress, or even depression. Factors like life events, hormonal changes, and mental health conditions can contribute. Identifying triggers and seeking support can help.

Am I stressed or depressed?

Stress is usually a response to external pressures and often improves when the situation changes. Depression, on the other hand, is a mental health condition that lingers even without an obvious cause. If you constantly feel overwhelmed, exhausted, or unmotivated, speaking to a professional may help clarify your feelings.

Does depression go away?

Depression can improve with the right treatment, lifestyle changes, and support. Some people experience temporary episodes, while others may need long-term management. Seeking help early and adopting healthy coping strategies can make a big difference.

Is depression 100% curable?

Depression is highly treatable, but "cure" depends on the individual. Some people recover completely, while others learn to manage symptoms effectively. Therapy, medication, self-care, and support systems can all contribute to long-term well-being.

Can I live a normal life with depression?

Yes, many people with depression lead fulfilling lives with the right treatment and coping strategies. Seeking support, practicing self-care, and making small lifestyle adjustments can help you maintain balance and happiness.

How do I stop feeling depressed?

While there’s no instant fix, taking small steps like exercising, improving sleep, practicing mindfulness, and seeking social support can help. If symptoms persist, professional help from a therapist or counselor is recommended.

How to beat depression naturally?

Natural ways to manage depression include regular exercise, maintaining a balanced diet, getting enough sleep, journaling, practicing gratitude, spending time in nature, and engaging in activities that bring joy. However, severe cases may require professional intervention.

How to stop crying so easily?

Crying is a natural emotional response, but if you find yourself crying frequently or without a clear reason, it could be linked to stress, anxiety, or depression. Identifying triggers, practicing deep breathing, and talking to someone about your emotions may help.

Why do I cry so easily?

Some people are naturally more sensitive, but frequent or uncontrollable crying can be linked to stress, hormonal imbalances, or mental health conditions like depression. If it’s affecting your daily life, consider seeking professional guidance.

Is depression genetic?

Genetics can play a role in depression, meaning it may run in families. However, environmental factors, life experiences, and personal coping mechanisms also significantly influence mental health. Even if depression is in your family history, it is not inevitable, and early intervention can help manage symptoms.

If you’re struggling with depression or mental health concerns, remember that help is available. Platforms like Elfina offer support, guidance, and tools to assist you in your journey.

You’re Not Alone

If you're struggling, know that you are not alone. Mental health challenges are real, and what you're feeling is valid. Millions of people experience depression, and many find relief through support, self-care, and professional help.

There is hope. With time, the right guidance, and small steps forward, things can improve. Seeking help is not a sign of weakness - it’s a step toward healing. Whether it’s talking to a loved one, reaching out to a professional, or practicing self-care, every effort counts.

At Elfina, we believe in making mental health support accessible and stigma-free. Explore resources, connect with a personalised platform, and take steps toward a healthier you - because you deserve it.