Test Result
Moderate Depression
“You are currently navigating a challenging season where emotional exhaustion and negative thoughts are significantly impacting your daily life.”
Your overall pattern
Your responses indicate Moderate Depression. At this level, the symptoms are no longer just background noise—they are likely interfering with your ability to work, study, or maintain relationships. You might feel a profound sense of exhaustion that sleep doesn't fix, or a nagging inner critic that blames you for your own suffering.
It is important to validate how hard you are working just to exist right now. You are likely carrying an invisible weight that others cannot see. This pattern is not a character flaw or a sign of weakness; it is a recognized physiological and psychological state where your system is stuck in "shutdown" mode.
"Rock bottom has built more heroes than privilege ever did. But you do not have to climb out of the hole alone."
Typical behaviors for this range
- Significant Withdrawal: You likely avoid phone calls, texts, or social gatherings because you simply don't have the energy to "perform" happiness.
- Cognitive Fog: You may find yourself reading the same sentence three times or struggling to make simple decisions like what to eat for dinner.
- Physical Toll: Unexplained aches, changes in appetite, or a sleep schedule that feels out of control are common here.
Strengths in this pattern
- Endurance: Surviving moderate depression requires immense perseverance. You are fighting a battle in your mind every single day.
- Depth of Feeling: While painful, this state often brings a deep empathy for others who are suffering.
Common pitfalls
The loop of guilt and isolation:
- The Guilt Cycle: You feel bad because you aren't productive -> You accomplish less -> You feel more guilty.
- Self-Isolation: You pull away to avoid burdening others, which cuts off the connection you need most to heal.
"Reflection point: My brain is currently lying to me about my worth. Can I trust my actions (seeking help) more than my thoughts (I'm worthless) right now?"
What you can do next
Small actions you can start today
- Opposite Action: If your depression says "Stay in bed," the therapy is to get out of bed. If it says "Don't eat," eat a small snack. Do the opposite of the depression urge.
- Prioritize Basics: Forget high-level goals. Your goals are: Eat, Sleep, Shower, Move. That is a successful day.
Longer-term directions
- Seek Professional Support: This is the level where therapy (CBT, ACT) and potentially medication can make a massive difference. You do not have to "tough this out."
- Structure Your Day: Create a gentle routine. Depression thrives in unstructured time.
Disclaimer and when to seek help
This test is for educational purposes only and is not a diagnosis. We strongly recommend consulting a mental health professional. If you have thoughts of harming yourself, please contact a suicide prevention hotline or go to the nearest emergency room immediately.