Test Result
Mild Depression
“You seem to be carrying a heavier emotional load than usual, where the 'gray days' are starting to linger longer than they used to.”
Your overall pattern
Your responses suggest you are experiencing Mild Depression. This is often described as a "gray filter" placed over life—colors are a bit muted, laughter feels a bit harder to access, and tasks require more effort than they should. You are likely still functioning—going to work, seeing friends—but it might feel like you are swimming upstream or wearing a heavy coat on a hot day.
This stage is a crucial turning point. It is not "just a phase," but it is also not yet a deep abyss. It is a signal from your mind and body that your current load is exceeding your battery life, and you need to recharge differently.
"You are not broken; you are tired. There is a difference between a machine that has failed and a machine that needs maintenance."
Typical behaviors for this range
- Effortful Functioning: You get things done, but afterwards you feel disproportionately drained.
- Reduced Spark: You might still watch your favorite show, but you don't enjoy it as much as you used to.
- Social Friction: You might feel a slight urge to cancel plans, or you go out but feel a bit detached from the conversation.
Strengths in this pattern
- High Awareness: You are likely aware that something feels "off," which is the first step toward fixing it.
- Functional Resilience: The fact that you are continuing to manage daily tasks despite this internal friction shows significant strength of will.
Common pitfalls
The trap of "Not sick enough":
- Minimization: You might tell yourself, "I'm not crying all day, so I don't have a problem," which delays self-care.
- Waiting for Motivation: You might be waiting to feel like doing things before you do them. In this state, motivation rarely comes first; action must come first.
"Reflection point: If a friend felt the way I do right now, would I tell them to 'suck it up', or would I tell them to rest?"
What you can do next
Small actions you can start today
- Behavioral Activation: Do not wait for the mood. Do the thing (e.g., a 5-minute walk) even if you don't want to. The mood often follows the action.
- The "Good Enough" Standard: Lower your bar for success. If you can't clean the whole house, just clean the sink. That counts.
Longer-term directions
- Sleep Audit: Mild mood issues are often fueled by poor sleep. rigorously protecting your sleep window is often the most effective antidepressant.
- Talk it Out: You don't necessarily need a therapist yet (though it helps), but telling a trusted friend "I've been feeling low lately" can break the isolation.
Disclaimer and when to seek help
This test is for educational purposes only and is not a medical diagnosis. If these feelings persist for more than two weeks or worsen, consider speaking with a counselor or doctor.