Over the next 9 questions, think about how often you've been bothered by the following over the last 2 weeks. Answer honestly — this is for you, and only you. Your responses stay on your device.
Over the last 2 weeks, how often have you been bothered by…
This is a screening tool, not a diagnosis. Your responses were processed locally in your browser.
Depression tells you to wait until you "feel like it." But motivation often follows action — not the other way around. Behavioral activation is one of the most proven, practical ways to interrupt the low-mood cycle. It's not about doing more; it's about doing one small thing that gently reconnects you with life.
Not a big goal. Something tiny: a cup of chai in the sun, a 5-minute walk, texting a friend, playing one song you love.
If it's "go for a walk," shrink it to "put on my shoes and step outside for 2 minutes." Smaller than you think is the point.
Motivation is unreliable in depression. Action comes first. Do it tired, do it reluctantly, do it imperfectly. That counts.
Did your mood lift by 5%? Did your body feel less heavy? That small shift is your nervous system noticing that life is still here.
Consistency beats intensity. One small action a day rewires the brain far more than one heroic day followed by collapse.
Please read: This self-assessment is a screening and self-reflection tool, not a medical diagnosis. It does not replace evaluation by a qualified mental-health professional. If your score falls in the moderate-to-severe range, or if depression is affecting your daily life, please consider speaking with a professional.
In crisis or having thoughts of self-harm? Call Tele-MANAS 14416 (India, 24×7) or your local emergency number immediately.