Now that you know a bit more about depression and its mechanisms, it’s time to rate your symptoms. This is an important part of the process, since future interventions rely on a clear self-understanding of your personal circumstances.
Below is a list of 20 basic signs, both mental and physical, of depression, along with simple instructions on how to fill it in.
Signs and symptoms – this column contains the 20 basic signs and symptoms of depression.
Level of severity – On a scale of 1 (lowest) to 10 (highest), how much does each symptom describe your current condition?
Remember that the purpose of the list if to help you gain a better understanding of yourself, so that you can cope with depression more successfully. That is why it is crucial to be as honest as possible with yourself.
| No. | Signs and symptoms | Level of severity |
| 1. | You tend to shout at and be easily irritated. | |
| 2. | You ruminate (Thinking repetitively about the cause of your issues) at least once daily. | |
| 3. | You’re troubled by feelings of guilt. | |
| 4. | You believe you’re the only one to blame for all the bad things that happen, you engage in self-blame. | |
| 5. | It’s difficult for you to derive pleasure from activities that are enjoyable to others, or used to be pleasurable to you. | |
| 6. | You find it difficult to make decisions. | |
| 7. | You often have a sense of worthlessness. | |
| 8. | You find it hard to concentrate on daily tasks. | |
| 9. | Life seems pointless. | |
| 10. | You’re constantly lacking motivation. | |
| 11. | You feel tired and spent, you don’t have energy for regular daily chores. | |
| 12. | You often think about death. | |
| 13. | You sleep more than 8 hours a day, or a lot more than you used to sleep before. | |
| 14. | At night, you find it difficult to fall asleep. | |
| 15. | You’ve lost interest in daily activities, such as hobbies, social activities, etc. | |
| 16. | You have migraines on a daily basis. | |
| 17. | You tend to eat more or less than you used to – you experience changes in appetite. | |
| 18. | You sex life has deteriorated. | |
| 19. | You spend less time with your friends and family members. | |
| 20. | Sometimes, you without knowing why. |
After you complete the entire list, print it and put it somewhere safe, or save it to a location on your computer that you will remember, because we’re going to use it later.