Low Mood Self-Check: How Heavy Have Things Felt?

Not a diagnosis. Answers stay in this browser. Feeling heavy? Tele-MANAS: 14416 (free, 24/7).

About this check

Low mood can be quiet and persistent — a flatness, a heaviness, a sense that things have lost their colour. This check-in is a compassionate way to notice how you've been feeling, not a label to wear.

This short reflection is a starting point, not a diagnosis. These questions are not a validated screening test like the PHQ-9 or GAD-7. Answer honestly about the last two weeks; there are no right answers.

If you're having thoughts of harming yourself, please reach out now — Tele-MANAS 14416 (24/7, free). You deserve support today, not someday.

Over the last two weeks…

I felt low, flat, or down for much of the day. *

I lost interest or pleasure in things I usually enjoy. *

I felt tired or low on energy, even after resting. *

I was harder on myself than I would be on a friend. *

My sleep or appetite shifted noticeably (more or less). *

I found it hard to imagine things getting better. *

I withdrew from people, even ones I care about. *

Small tasks felt heavy or not worth the effort. *

I felt numb, or like I was just going through the motions. *

I felt that I was a burden to the people around me. *