Depression Quiz Results and What They Mean

Minimal or No Depression

This quiz is not a diagnosis. If you score 10+ (Moderate+) especially if item 9 is endorsed, seek professional help.

How To Understand Your Level Of Depression:

Minimal

Your responses indicate minimal symptoms of depression. Continue with healthy routines and monitor how you feel.

Mild

You’re experiencing some depressive symptoms more often than not. Try to strengthen coping skills, maintain your social support and consider speaking to someone.

Moderate

These responses suggest moderate depression symptoms. Your mood, energy, sleep or focus may be affected.

High/Severe

You are reporting frequent significant symptoms of depression. This may be interfering with your daily life. Please reach out to a qualified therapist, counsellor or doctor. If you’re having thoughts of self-harm or death, seek help immediately.

Top 5 Tips for Managing Depression

Step 1. Stay Connected

Keep in touch with trusted friends, family, or support groups. Talking about how you feel and staying socially connected can lift your mood and remind you that you’re not alone.

Step 2. Move Your Body

Regular physical activity boosts mood and reduces symptoms of depression. Start small — even a short daily walk helps. Choose activities you enjoy, like dancing, yoga, swimming, or gardening, to make movement part of your routine.

Step 3. Keep a Healthy Routine

Structure your day with regular sleep, meals, and manageable goals. Aim for 7–9 hours of rest, eat balanced meals, and limit alcohol or caffeine. Small, consistent habits can make a big difference to how you feel.

Step 4. Be Kind to Your Mind

Depression can bring negative or critical thoughts. Try to notice and challenge them. Ask yourself, “Is this thought really true?” Write down what’s worrying you, look for positives each day, and practise self-compassion.

Step 5. Take Small Steps Forward

When motivation is low, set small, achievable goals. Celebrate small wins like getting out of bed, taking a shower, or going for a short walk. Revisit hobbies or simple activities that bring you calm or joy, every step counts.

Other Support For Depression for Adults

Self-management tips are best used alongside professional treatment, especially for moderate to severe depression.

Contact your GP and ask for an appointment.
Call Samaritans and other free mental health services
Join local/communities based mental health groups
Create a family support network
Access support from friends and work colleagues
Speak to your employer or college or university to let people know how you are feeling.

If your symptoms persist, worsen, or include thoughts of self-harm, please seek professional help as soon as possible. For immediate support, contact My Solution Wellbeing to book a private paid counselling session and get the care and guidance you deserve.