Seasonal Depression Quiz
Questions: 15 · 10 minutes
1. A friend invites you to a familiar low-pressure activity during your difficult season. What is most like your response?
I decide based on interest and practical plans, as I normally would.
I hesitate more than usual but often still go.
I commonly decline because connecting feels emotionally demanding.
I withdraw almost completely, even when I want support or company.
2. During your difficult season, how does sleep affect your ability to get through the day?
My sleep and daytime alertness remain close to usual.
I sleep somewhat more or less, but can still manage my day.
Sleep changes regularly make it hard to start or sustain daily activities.
Severe sleepiness, sleeplessness, or disrupted sleep repeatedly prevents essential activities.
3. When seasonal distress is strongest, how do you try to get through it?
I use coping methods that do not create additional safety or functioning concerns.
I sometimes rely on avoidance, overeating, alcohol, or another habit more than I want to.
My coping regularly causes conflict, missed obligations, or concern from others.
I cope in ways that create immediate danger, injury, severe intoxication, or loss of control.
4. As daylight and weather shift toward your difficult season, how does your emotional state respond?
I do not notice a related emotional shift.
I occasionally feel different, but the change is brief or uncertain.
My mood predictably becomes more difficult for part of the season.
My mood changes sharply and remains difficult through much of the season.
5. On a typical week in that season, how often does sadness, emptiness, or emotional heaviness persist?
It does not persist beyond ordinary passing moments.
It appears occasionally and usually passes without shaping my day.
It is present on several days and colors parts of those days.
It is present most days or feels hard to escape.
6. Imagine comparing your calendar notes from the same months in consecutive years. What would they most likely show?
No recurring cluster of mood or energy changes.
A few similar difficult days, without a dependable pattern.
Several similar changes occurring during roughly the same period.
A strong recurring cluster that substantially affects those months.
7. How much does the recurring pattern seem seasonal rather than limited to a one-time event or temporary demand?
My changes are better explained by a nonrecurring situation or do not follow a season.
Season may play a part, but the pattern is uncertain.
The timing repeatedly aligns with a season, alongside other possible influences.
The recurring seasonal timing is striking, even when circumstances differ between years.
8. During your difficult season, which statement best describes thoughts of death or self-harm?
I have not had thoughts of death or harming myself.
I have had brief thoughts such as wishing I could disappear, without intent to act.
I have recurring thoughts of death or self-harm, although I do not currently intend to act.
I have intent, a plan, recent preparation, a recent attempt, or doubt that I can keep myself safe.
9. You have routine responsibilities due during that season. What typically happens?
I handle them at roughly my usual level.
I need more breaks, reminders, or flexibility, but usually finish them.
I frequently postpone or miss responsibilities because functioning feels difficult.
I become unable to manage essential work, study, caregiving, or household responsibilities.
10. Across the past two years, how consistently have difficult changes in your mood or energy appeared during the same season?
I have not noticed difficult changes tied to a particular season.
I noticed a possible pattern during one season, but it was not clear.
Similar changes appeared in the same season more than once, with some variation.
A pronounced pattern returned during the same season and was difficult to manage.
11. When the season associated with your difficulties ends, what usually happens?
There is no consistent seasonal difficulty to lift.
I notice a small improvement, although many symptoms continue.
My mood or energy generally improves as that season passes.
There is a marked return toward my usual mood, interest, or energy.
12. When something minor goes wrong during that season, how does your inner commentary tend to change?
I keep the setback in perspective without a seasonal change in self-judgment.
I become somewhat more self-critical, but can usually reset.
I often interpret setbacks as evidence that I am failing or inadequate.
I become intensely hopeless or feel that I am worthless or a burden.
13. How do seasonal changes in appetite, movement, or physical energy affect you?
I do not notice a meaningful seasonal change in these areas.
There is a mild shift that requires small routine adjustments.
Changes are persistent and noticeably interfere with comfort or functioning.
Changes are extreme, rapidly worsening, or make basic daily activity very difficult.
14. During your difficult season, what happens to activities you usually enjoy?
My interest remains about the same.
Some activities feel less appealing, but enjoyment returns once I begin.
I often lose interest and participate much less than usual.
Nearly everything feels unrewarding, and I struggle to experience pleasure.
15. While reading, working, studying, or following a conversation in your difficult season, what do you notice?
My concentration is generally at its usual level.
My attention wanders somewhat more, but simple adjustments help.
I repeatedly lose track and need substantially more time or effort.
Thinking or deciding becomes so difficult that important tasks regularly stall.