If you are asking yourself whether you might be depressed, that takes real courage. Many people spend months or years wondering whether what they feel is just a rough patch or something more. The fact that you are looking for answers puts you ahead of most.
Here is the straightforward version: depression is common, it is well understood, and there are validated screening tools that can help you figure out where you stand in a matter of minutes. You do not need a referral. You do not need to wait for an appointment. You can start right now.
This article walks through what depression actually looks like, how doctors screen for it, and which free tools you can take today. No fluff, no scare tactics. Just the information you need to make a clear-headed decision about your next step.
Important: screenings are not diagnoses
Before we go further, this needs to be said plainly. The screening tools discussed on this page are evidence-based instruments used by healthcare providers worldwide, but they are not a diagnosis. They measure the severity of symptoms you are currently experiencing and can indicate whether further evaluation by a clinician would be helpful.
Only a qualified healthcare provider can diagnose major depressive disorder or other depressive conditions through a clinical interview. A screening score is a starting point for a conversation, not a verdict.
That said, these tools are remarkably good at what they do. They are used in primary care offices, mental health clinics, emergency departments, and research settings across the globe. When you take one, you are using the same instrument your doctor would hand you at a check-up.
Common signs of depression
Depression is not just feeling sad. Everyone feels sad sometimes, and that is a normal part of being human. Clinical depression is different. It involves a persistent change in how you feel, think, and function that lasts for at least two weeks and gets in the way of daily life.
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) identifies nine core symptoms of major depressive disorder. You do not need to have all of them to be depressed, but experiencing five or more for at least two weeks, with at least one being depressed mood or loss of interest, meets the diagnostic threshold. Here is what they look like in practice.
Loss of interest or pleasure. Activities you used to enjoy no longer feel appealing or rewarding. Hobbies feel pointless. Social plans feel like obligations. You might cancel things you used to look forward to, or go through the motions without getting anything out of them. Clinicians call this anhedonia, and it is one of the two hallmark symptoms of depression.
Persistent low mood. Feeling down, empty, or hopeless most of the day, nearly every day. This is not a bad afternoon. It is a sustained heaviness that does not lift with good news, time with friends, or a change of scenery. Some people describe it as numbness rather than sadness, a feeling of flatness where emotions used to be.
Sleep changes. Depression disrupts sleep in both directions. Some people cannot fall asleep, lie awake for hours, or wake up at three in the morning and cannot get back to sleep. Others sleep ten, twelve, fourteen hours and still feel exhausted. The key marker is that your sleep pattern has changed significantly from what is normal for you.
Fatigue and low energy. Everything takes more effort than it should. Getting out of bed feels like a project. Simple tasks like showering, cooking, or answering emails feel overwhelming. This is not the kind of tired that a good night's sleep fixes. It is a deep, persistent depletion that makes even basic functioning feel difficult.
Appetite or weight changes. Eating significantly more or less than usual without intending to. Some people lose their appetite entirely. Food tastes bland. They have to force themselves to eat. Others find themselves eating compulsively, often craving carbohydrates and comfort food. Significant unintentional weight change in either direction, roughly five percent of body weight in a month, is clinically notable.
Feelings of worthlessness or excessive guilt. Harsh, relentless self-criticism. Feeling like a burden on the people around you. Guilt that is disproportionate to any actual wrongdoing. This can sound like "I'm not good enough," "everyone would be better off without me," or "I don't deserve help." These thoughts feel like facts when you are in the middle of them, but they are symptoms.
Difficulty concentrating. Trouble focusing on reading, watching a show, following a conversation, or making decisions. Tasks that used to be automatic now require conscious effort. You might find yourself rereading the same paragraph repeatedly, or sitting at your desk without being able to start anything. Some people describe it as brain fog.
Physical slowing or restlessness. This one is noticeable to others. Some people move and speak noticeably slower when depressed, as if they are wading through something thick. Others experience the opposite: agitation, inability to sit still, pacing, fidgeting. Clinicians call this psychomotor retardation or agitation.
Thoughts of death or self-harm. This ranges from passive thoughts like "I wish I could just disappear" to active suicidal ideation. Any presence of these thoughts warrants immediate attention. If you are experiencing this right now, please contact the 988 Suicide and Crisis Lifeline by calling or texting 988. You can also chat at 988lifeline.org. Help is available 24/7.
If several of these sound familiar and have been present for two weeks or more, a screening can help you understand where you stand.
Take a free, clinically validated screening
These are the same tools doctors and therapists use in clinical practice. Your results are private and you get them instantly. No account is required, no data is sold, and nothing is shared with anyone.
PHQ-9 (recommended)
The PHQ-9 is the most widely used depression screening tool in the world. Developed in 2001 by Drs. Kroenke, Spitzer, and Williams, it has been validated across thousands of studies. It asks nine questions, each mapping directly to one of the DSM-5 diagnostic criteria for major depression.
At a cutoff score of 10, the PHQ-9 has 88% sensitivity and 88% specificity for detecting major depressive disorder (Kroenke et al., 2001). That means it correctly identifies the vast majority of people who have depression while rarely flagging those who do not.
- 9 questions
- Takes 2-3 minutes
- Covers all nine DSM-5 symptoms of depression
- Scores range from 0 to 27, with clear severity categories
If you are going to take one screening, this is the one to take. Take the PHQ-9 now.
PHQ-2 (quick screen)
Short on time or not sure whether a full screening is worth it? The PHQ-2 asks just two questions, covering the two core symptoms of depression: low mood and loss of interest.
At a cutoff score of 3, the PHQ-2 has 83% sensitivity and 92% specificity for detecting major depression (Kroenke et al., 2003). It is designed as a first-pass screen. If you score 3 or higher, the recommendation is to follow up with the full PHQ-9.
- 2 questions
- Takes under 1 minute
- Covers the two hallmark symptoms of depression
- A quick way to decide whether the full PHQ-9 is warranted
DASS-21 (broader picture)
Not sure whether what you are feeling is depression, anxiety, or stress? The DASS-21 measures all three in a single assessment. It is particularly useful if your symptoms do not fit neatly into one category, which is common. Depression and anxiety co-occur frequently, and separating them is not always straightforward.
- 21 questions
- Takes 5-7 minutes
- Gives you separate scores for depression, anxiety, and stress
- Helpful when you are not sure what you are dealing with
What to expect
Taking one of these screenings is simple. Here is what the process looks like.
Step 1: Answer honestly. Each screening asks about how frequently you have experienced specific symptoms over the past two weeks. There are no right or wrong answers. The more honestly you respond, the more useful your results will be. Try not to overthink it. Go with your first instinct for each question.
Step 2: Get your results instantly. Your score is calculated automatically as soon as you finish. You will see your total score along with a clear explanation of what it means, including which severity category you fall into (minimal, mild, moderate, moderately severe, or severe). No waiting, no email required.
Step 3: Decide your next step. Based on your results, you have several options. You can track your symptoms over time by retaking the assessment periodically. You can share your results with a healthcare provider. Or you can simply use the information to better understand what you are going through and decide whether to seek support.
What should I do with my results?
Your score gives you a data point. What you do with it depends on where you land.
If you scored in the minimal range (0-4 on PHQ-9), no significant depression symptoms were detected. If you are still feeling off, keep monitoring. Symptoms fluctuate, and a single score is a snapshot. Taking the screening again in a few weeks can confirm whether things stay stable.
If you scored in the mild range (5-9 on PHQ-9), some symptoms are present. This is worth keeping an eye on. Consider retaking the assessment in two to four weeks to see whether your score stays the same, improves, or gets worse. If it persists, mentioning it at your next doctor's appointment is a reasonable step.
If you scored in the moderate range (10-14 on PHQ-9), a conversation with a healthcare provider is recommended. A score of 10 or above is the standard clinical threshold where providers typically discuss treatment options. This does not mean something is wrong with you. It means evidence-based treatments exist that could help, including therapy, medication, lifestyle changes, or some combination.
If you scored in the moderately severe to severe range (15-27 on PHQ-9), active treatment is typically recommended. This usually means therapy, medication, or both. Reaching out to a healthcare provider sooner rather than later is worthwhile. Depression at this level responds well to treatment, but it rarely resolves on its own.
If you endorsed any level of thoughts of self-harm (question 9 on the PHQ-9), please take this seriously, even if your overall score is low. Contact a healthcare provider, or reach out to the 988 Suicide and Crisis Lifeline by calling or texting 988. You do not have to be in immediate danger to use these resources.
Regardless of your score, there is no downside to talking to a professional. A screening gives you information. A clinician can put that information in context.
Is feeling sad the same as being depressed?
Not necessarily, and this is one of the most common points of confusion.
Sadness is a normal human emotion. It comes and goes in response to life events: a breakup, a disappointment at work, the loss of something or someone important. It is appropriate and it passes. You feel sad, you process it, and gradually the weight lifts.
Clinical depression is different in several important ways.
Duration. Sadness from a specific event usually eases over days or weeks. Depression persists. The diagnostic threshold is two weeks, but many people experience it for months before recognizing it or seeking help.
Pervasiveness. Sadness tends to be about something specific. Depression colors everything. Work, relationships, hobbies, food, sleep, your sense of self. It is not just an emotional state. It is a shift in how your brain processes the world.
Physical symptoms. Sadness does not typically disrupt your sleep, your appetite, your energy level, or your ability to concentrate all at once. Depression often does. The physical component is one of the things that surprises people most about the condition.
Proportionality. When you are sad, the feeling usually makes sense given what happened. Depression can feel disproportionate, or it can appear without any clear trigger at all. Some people describe feeling terrible and not being able to point to a reason why. That disconnect is itself a signal.
Functional impact. You can be sad and still go to work, maintain relationships, and take care of yourself. Depression often makes these things significantly harder. When basic functioning starts to break down, that is a meaningful distinction.
If you are not sure which category your experience falls into, that is exactly what a screening tool is for. It does not ask you to self-diagnose. It asks about specific, observable symptoms and gives you a score that reflects their severity.
Common questions
Can an online screening tell me if I have depression?
No. Online screenings like the PHQ-9 measure the severity of symptoms you are currently experiencing. They can indicate whether further evaluation by a healthcare provider is warranted, but they cannot diagnose depression. A diagnosis requires a clinical interview with a qualified provider. That said, screening tools are a good first step and are the same instruments providers use in clinical practice.
What is the difference between the PHQ-9 and the PHQ-2?
The PHQ-2 is a two-question subset of the PHQ-9. It covers the two core symptoms of depression: depressed mood and loss of interest (anhedonia). It is designed as a rapid first-pass screen. If you score 3 or above on the PHQ-2, the recommendation is to take the full PHQ-9 for a more complete picture. If you have the time, starting with the PHQ-9 directly gives you more information. For a detailed comparison, see our article on PHQ-9 vs. PHQ-2.
How accurate are these screenings?
The PHQ-9 has been validated in hundreds of studies across diverse populations. At a cutoff score of 10, it correctly identifies 88% of people with major depression (sensitivity) and correctly identifies 88% of people without it (specificity). The PHQ-2 at a cutoff of 3 has 83% sensitivity and 92% specificity. These are strong numbers for any medical screening tool.
How often should I take a depression screening?
If you are actively in treatment or going through a difficult period, every two to four weeks is standard clinical practice. If you are monitoring your baseline, monthly is a good rhythm. Tracking your score over time is far more informative than a single snapshot. See our guide on how to track your mental health over time for more detail.
What if my score is high but I feel fine?
The PHQ-9 asks about the past two weeks, so it might capture a rough stretch that has already started to lift. It is also possible that you have adapted to symptoms that have become your normal. Many people with depression do not feel "depressed" in the way they expect. They feel tired, foggy, irritable, or flat, and they attribute it to circumstances. A high score is worth taking seriously even if you do not subjectively feel terrible.
What if my score changes a lot between tests?
Fluctuation is normal. Depression symptoms vary based on sleep, stress, life events, and dozens of other factors. A single high score after a bad week does not necessarily mean you are clinically depressed, and a single low score does not mean you are cured. Focus on the trend across four to six data points rather than any individual result.
Can depression go away on its own?
Sometimes, particularly mild episodes. But moderate to severe depression rarely resolves without intervention. The longer it goes untreated, the more entrenched the patterns can become. Early treatment generally leads to better outcomes. Even if you think it might pass on its own, getting a baseline screening gives you something concrete to track.
I am worried about taking medication. Are there other options?
Medication is one option, not the only one. Cognitive behavioral therapy (CBT) has strong evidence for treating depression and is as effective as medication for mild to moderate cases. Exercise, sleep hygiene, social connection, and structured behavioral activation also have meaningful evidence behind them. A healthcare provider can help you weigh the options based on your specific situation and preferences.
Will my results be stored or shared?
On Survey Doctor, your results are private. You can take any screening without creating an account, and your data is not sold or shared with third parties. If you do create an account, your results are stored with encryption so you can track them over time.
When to reach out for help
You do not need to hit a specific score to deserve support. If what you are feeling is interfering with your daily life, your relationships, your work, or your ability to take care of yourself, that is reason enough to talk to someone.
Here are some specific signals that it is time to reach out:
- Your symptoms have persisted for two weeks or more
- Your screening score is 10 or higher
- You have noticed a significant change in your sleep, appetite, or energy
- You are withdrawing from people or activities you care about
- You are using alcohol or other substances to cope
- You have had any thoughts of self-harm, even fleeting ones
If you are in crisis or experiencing thoughts of suicide, contact the 988 Suicide and Crisis Lifeline by calling or texting 988. You can also chat at 988lifeline.org. It is free, confidential, and available 24/7.
Take the first step
Reading this far already tells you something. You are paying attention to how you feel and looking for clarity. That matters.
A screening takes two to three minutes. It will not solve everything, but it will give you a concrete data point instead of an open-ended question. "Am I depressed?" becomes "here is my score, here is what it means, and here is what I can do about it."
You have three options:
- PHQ-9: The most widely used screener. 9 questions, 2-3 minutes. Start here if you want the most complete picture.
- PHQ-2: Two questions, under a minute. Start here if you want a quick check.
- DASS-21: 21 questions, 5-7 minutes. Start here if you think anxiety or stress might be part of the picture.
Your results are private, instant, and free. No account needed, no strings attached.
Whatever you are feeling right now, you do not have to figure it out alone. Start with the data. Go from there.