How to Test for Depression & Anxiety

• Step 1

  Record your daily activities. Note the things you were supposed to do, but didn't. Give each day a rating, where "1" is equivalent to how you function when you're not depressed or anxious and a "10" means anxiety and depression have completely prevented normal functioning.

• Step 2

  Record any anxious or depressed thoughts and feelings you had and how long they lasted. An anxious thought could be: "I worried that my mom would be mad because my room is messy. It lasted 35 minutes." A depressed thought could be: "I thought about how lazy I am because I just can't make myself clean my room. It lasted 15 minutes." If your anxious or depressed thought changed over time (e.g., "I'm lazy" progressed to "I'm a horrible person"), make a note of the change.

• Step 3

  Record your mood each day and any changes in your mood. If you had changes in your mood throughout the day, record the length of time each mood lasted. If you felt angry when someone criticized you and two minutes later you were laughing, write it down. If you were generally anxious all day that something bad was going to happen, make a note of it.

• Step 4

  Record everything about your sleep--what time you went to bed; what time you fell asleep; how many times you woke up during the night; what time you woke up in the morning; how many times you hit "snooze" (if you used an alarm). Record whether you woke up on time for whatever you had planned that day. Give each entry a rating as to how "normal" each night was (as compared to when you felt "normal") where "1" is "exactly the same" and "10" is "completely different" or "a drastic change."

• Step 5

  Record how hungry you felt each day. Include whether you ate more or less than you normally do. Include whether you had to force yourself to eat or you couldn't stop yourself from overeating.

• Step 6

  Find a reputable online assessment test (see Resources section). Take a test for both depression and anxiety if you have symptoms of both. Reputable online assessment tools are those developed by licensed mental health professionals based on criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM). Your journal will help you answer the assessment questions.

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• Blank journal
• Blank journal
• Keep your daily journal for at least two weeks. Longer is better. If you feel you are unable to handle your symptoms yourself and your symptoms are interfering with your daily activities, show your journal and your test results to your doctor. Let your doctor make a determination for next steps. Alternatively, get referrals for a therapist or a psychiatrist and take your information to your first session.
• Keep your daily journal for at least two weeks. Longer is better.
• If you feel you are unable to handle your symptoms yourself and your symptoms are interfering with your daily activities, show your journal and your test results to your doctor. Let your doctor make a determination for next steps. Alternatively, get referrals for a therapist or a psychiatrist and take your information to your first session.
• If you are feeling suicidal, tell someone immediately or call a suicide hotline. Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or the National Hopeline Network at 1-800-SUICIDE (1-800-784-2433). These toll-free crisis hotlines are free and confidential and they are available 24 hours a day.
• If you are feeling suicidal, tell someone immediately or call a suicide hotline. Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or the National Hopeline Network at 1-800-SUICIDE (1-800-784-2433). These toll-free crisis hotlines are free and confidential and they are available 24 hours a day.

References & Resources

• NIMH
• National Suicide Prevention Lifeline
• National Hopeline Network
• AllPsych Online -- Diagnostic Screening Tests
• NYU Screening Tests
• AmoebaWeb