Instructions: Over the past week, rate how often you’ve experienced the following on a scale from 1 (Not at all) to 5 (All the time).
I’ve felt sad or down.
[ ] 1 (Not at all) [ ] 2 [ ] 3 [ ] 4 [ ] 5 (All the time)
I’ve found it hard to get excited or motivated.
[ ] 1 (Not at all) [ ] 2 [ ] 3 [ ] 4 [ ] 5 (All the time)
I’ve had trouble focusing on tasks.
[ ] 1 (Not at all) [ ] 2 [ ] 3 [ ] 4 [ ] 5 (All the time)
I’ve lost interest in activities I usually enjoy.
[ ] 1 (Not at all) [ ] 2 [ ] 3 [ ] 4 [ ] 5 (All the time)
I’ve felt hopeless or helpless.
[ ] 1 (Not at all) [ ] 2 [ ] 3 [ ] 4 [ ] 5 (All the time)
Results:
5-10: Healthy Mood – You’re feeling balanced. Continue practicing self-care and maintaining emotional awareness.
11-15: Moderate Low Mood – You may be feeling down more often than usual. Consider talking to a therapist, engaging in activities you enjoy, and practicing mindfulness.
16-25: Low Mood – Your mood may be significantly affecting your daily life. Reach out to a mental health professional to discuss your feelings and explore ways to improve your mental health.
Takeaway:If you scored higher, it’s essential to address your mood and take proactive steps such as engaging in enjoyable activities, exercising, and talking about your feelings. Therapy can also be a useful tool in managing low moods and discovering deeper causes of emotional distress.
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