Uticopa Blog

Give truthful answers to the following, scoring:  0 (not at all); 1 (sometimes); 2 (a lot of the time); 3 (yes, all the time).

1. I have no energy and constantly feel tired
2. I have trouble sleeping / or I stay in bed all the time
3. I don’t feel like doing very much or have no pleasure in doing things
4. I am very down and miserable
5. I lost my appetite or I am eating a lot more than normal
6. I am feeling quite low and lacking motivation – I feel like I am a failure
7. I can’t keep my attention on anything for long, can’t concentrate on reading or even watching TV.
8. I am visibly more lethargic and / or I am noticeably more restless and agitated than normal.
 
How did you get on?

If you scored 0 – 8
This is low. Your score indicates that you have no symptoms linked with depression, so you can cross this off your worry-list!  However, it’s always good to know how to reduce the risk of becoming depressed.

Try to:
• maintain good relationships with friends and family;
• stay physically and mentally healthy through exercise, hobbies and interests;
• eat oily fish like sardines or taking fish oil substitutes, as this is thought to stave off depression in some people;
• reduce your stress levels at home and at work by organising and prioritising everything you do;
• employ self help techniques such as meditation, yoga, acupuncture, etc.

If you scored 9 – 15
Your score is within a moderate range, associated with very mild depression. In mild cases it can easily be helped by looking after yourself and improving your general and mental health, so don’t worry! You can reduce your symptoms by following the good practices listed above under the bullet points. You may also benefit from the help of a professional, who can help you understand how to look after yourself better and how to improve your emotional state. To learn more about depression and to look for a professional in your area, look on the Uticopa.com site.

If you scored 16 - 20
Your score is in a range when it is usually associated with fairly severe depression. Follow the above bullet points to improve your symptoms.

If you scored 20+
Your score is in a range when it is usually associated with severe depression. Please follow the above bullet points to improve your symptoms.

Whatever your score, but particularly for those scoring between 16 – 20+,  if you ever experience thoughts of suicide or self harm, contact the emergency services immediately (Samaritans 08457 90 90 90).

For everyone who has taken the time to complete the above questionnaire: well done! By actively doing the test, you have done something constructive that can help yourself. Remember that depression is an extremely common and treatable condition, so please don’t ignore your symptoms. It’s always good to talk to a mental health professional – either via your own GP or via one of the therapists on our Uticopa site.  They will be able to help you find an appropriate course of treatment.

Next in the series:  Different types of depression – how to recognise the symptoms of depression in a loved one.