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Lately, how often does your mood feel flat or low for stretches of the day?

Before you start

  • Rules and timing

    • 12 questions, about 3 min.
    • Answer truthfully — there are no right or wrong answers for screener items.
    • Work alone, in a quiet place. Don't consult others mid-test.

  • Disclaimer

    This is a self-report screener for informational and self-reflection purposes only. It is NOT a clinical diagnosis and does not replace professional assessment. If you are concerned about your mental health, please speak with a licensed clinician.

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About this assessment
🌧️

Mood Check-In

A short self-reflection on recent mood, energy, and interest. 12 questions, instant summary. This is a self-reflection tool, not a clinical diagnosis.

12 questions3 minFree · Validated framework
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What Is the Mood Check-In?

The Mood Check-In is a 12-question self-reflection on common low-mood patterns, persistent low energy, loss of interest, changes in sleep or appetite, difficulty concentrating, and feeling worthless or flat.

It's important to be honest about what this is. Clinicians evaluate low mood using validated, scored questionnaires, like the PHQ-9, together with a full interview, history, and clinical judgment. This check-in is none of that. It can't diagnose depression, it doesn't produce a clinical score, and the result isn't a verdict. Its only job is to help you notice patterns and decide whether to talk to someone qualified.

This is a self-reflection tool, not a clinical diagnosis. If your results resonate, or if you are having thoughts of harming yourself, talk to a licensed professional or a crisis line immediately.

What You'll Discover

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A snapshot of your recent mood patterns

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Which patterns stand out most for you

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Practical next-step ideas if you want to reach out

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A clear summary you can bring to a therapist or doctor

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How mood may be showing up in your sleep, appetite, and energy

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Gentle pointers on reaching out, whether to a professional or someone you trust

What a Question Looks Like

Question 1 of 12

Lately, how often does your mood feel flat or low for stretches of the day?

11 more after this · 3 min totalAnswer this one

How It Works

  1. 1

    Answer

    12 questions, 3 min. Auto-advance — no manual Next.

  2. 2

    See result

    Instant breakdown of your profile. Free, shareable, saved if you sign in.

  3. 3

    Go deeper

    Premium unlocks the full report — careers, strengths, growth paths.

Frequently Asked Questions

Is this a clinical diagnosis?

No. This is a self-reflection tool, not a clinical diagnosis. Only a licensed professional can evaluate you properly.

What if I'm having thoughts of self-harm or suicide?

Please reach out for support immediately. In the UK: Samaritans at 116 123 (free, 24/7). In the US: call or text 988 (Suicide & Crisis Lifeline). In Australia: Lifeline at 13 11 14. In an emergency, call your local emergency services. You are not alone, help is available.

Is feeling sad the same as ongoing low mood?

Not quite. Sadness after loss or disappointment is a normal human response that usually passes. Longer stretches of low mood that keep interfering with work, relationships, or daily life are worth talking through with a professional.

Is this the same as the PHQ-9?

No. The PHQ-9 is a validated clinical screening questionnaire used by professionals as part of a proper evaluation. This check-in is an informal self-reflection. It is not a scored clinical instrument, and you shouldn't substitute it for a conversation with a doctor or therapist.

What patterns does low mood usually involve?

Beyond sadness, ongoing low mood often shows up as loss of interest in things you used to enjoy, low energy, changes in sleep or appetite, trouble concentrating, and a harsh inner voice. It's the persistence and the interference with daily life, more than any single bad day, that tends to matter.

Can physical health affect mood?

Yes. Thyroid issues, certain deficiencies, medication side effects, chronic illness, and sleep problems can all affect mood. This is one reason a real evaluation looks at the whole picture rather than a checklist, and why persistent low mood is worth raising with a doctor, not just self-managing.

How long does the check-in take?

About 3 minutes, 12 questions on how often each pattern has shown up recently. You get an instant summary you can keep or bring to a professional.

I feel flat rather than sad. Does that count?

It can. Low mood doesn't always look like crying or visible sadness, for many people it shows up as numbness, emptiness, irritability, or just going through the motions. If that flatness has stuck around and is dulling your daily life, it's a pattern worth taking seriously and talking through with someone qualified.

Ready to start?

12 questions · 3 min · Result with matching careers from 2,536-profile database

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Lately, how often does your mood feel flat or low for stretches of the day?