depression Self Help

Mental Health Assessments and Worksheets Below...

Depression self help is only "helpful" if you know exactly, or at least have a good idea, what it is you're up against. Here, we'll go over a fairly common list of depression symptoms, other disorders/diseases it mimics and the steps you should take when you show the symptoms of.

Using self help for depression and the many techniques available online and off; immensely increases your chances of healing and within a much shorter duration of time.

From breathing techniques to meditation you’ll discover how these methods work and which one[s] seem to fit your lifestyle best.

How To Recognize the Signs of Depression

Depression symptoms may not necessarily be apparent; because they can be confused with many other illnesses. Some people are able to mask the signs of their depression to hide it. While others, are too ashamed to seek help. When ignored or missed, it has severe consequences; physically and mentally.

So How Do You Flesh Through Your Symptoms to Correctly Pinpoint What Is Going on With You and If It Is Indeed Depression?

Below are some of the most common symptoms that are indicative of. No matter what you come away with here, it’s always recommended you call your physician. And, there are many online tests you can take to confirm what you may already suspect.

If you experience one or more of the following signs, seeking help is HIGHLY recommended so that your doctor can treat you correctly. In the meantime, using many of the depression self-help methods will take the edge off of your symptoms until you get to your doctor.


Sadness or Anger That Just Won’t Go Away: If you’re in a chronic state of sadness or anger [weeks on end], it’s pretty safe to say - it’s a sign of depression.

Missing Work or Classes On A Regular Basis: If you can’t seem to pull yourself out of bed or get it together enough to show up to work or school, you’re most likely depressed.

Checking Out of Life: If you don’t want to do the things you once loved or enjoyed doing, it could be a sign of depression.

Alcohol or Drug Use: Some prescription drugs can cause depression as does excessive use of alcohol or illicit drugs. Also, if you find yourself wanting to reach for either of these things – or any other drug, to ease any emotion…this is dangerous. And is strongly advised you look for another outlet and the support of a group, or trusted family or friend.

Mentioning Death or Suicide: Suddenly getting rid of belongings and constantly bringing up cryptic conversations that deal with death and/or suicide should be a red alert as a serious sign of depression. The person expressing these kinds of things or behaviors should seek help IMMEDIATELY.

If you suspect you are battling depression, take the time to assess your symptoms and seek help from a doctor, family member or friend close to you. While it may just be a passing phase, it should also be taken seriously.

signs of depressionSigns You May Be Depressed

Depression Is Not Bias Or Prejudice

Once believed to affect only those over the age of 18…Wait, what? Are you kidding me? Seriously? I’m not even going to justify that or try to explain the ignorance behind “why” any illness, physical or mental, would “wait” until a person turned 18 to strike. So, as I was saying…

It effects the elderly; all the way down to young children. Man, woman, transgender. African American, Caucasian, and Asian. Size 6, to size 26…it just does not matter. It can and does affect anyone.

It is also the most common illness in the United States affecting 40 million people over the age of 18. And that’s the number of people over the age of 18. Unfortunately, most laws don’t allow “formal” studies and statistics to be done, let alone published of ages under. Hopefully that will change sooner than later.

Depression and anxiety have an extremely non-favorable stigma attached, leaving many of us too ashamed or embarrassed to admit we don’t feel well. 

So…is it Depression or Something Else?

 “Solid foundations,” are vital no matter the topic at hand. And when you begin your self-help for emotional health journey, this entails being through. That means paying close attention to everything - i.e. chronic, unexplained illnesses, headaches, nausea, knee jerk reactions that are more emotionally intense and/or more frequent, etc. about yourself, daily.

Because depression symptoms can also be indicative of:

  • Vitamin Deficiencies [D3 in particular]
  • SAD [Seasonal Affective Disorder]
  • Diseases Like Thyroid Or Diabetes

Keeping track of your symptoms daily, helps your doctor make a correct diagnosis.

This enables you to choose the best depression self-help treatment for yourself and/or in conjunction with your doctor[s] or therapists recommendations. OR, enable your doctor to prescribe for you the medications necessary for whatever underlying disorder/disease you may have instead; should it turn out not to be the depression you’d first suspected.

Just as Good as any Medication or Therapy…Your Support System

All of these things; the therapies and methods for healing, medications, doctors, etc. pack the most powerful punch when you’ve a support system in addition to them.

While family; mom, dad, and sister Sue are the most logical/natural first choices; it really doesn’t matter if there is a “blood” connection so long as you choose to surround yourself with the most supportive, nonjudgmental, compassionate and loving people in your life. From mentors, friends, church or YourAdvoKit; building the best support system for your mental health is key.

And have I mentioned recently? You’ll find a really good place to heal in your faith!

Summing It Up

Depression isn’t only emotionally draining, but it can and will affect you physically- especially if left untreated for too long. And I can and do speak from my own experience.

YourAdvoKit strives to inform you of all the methods, tools and resources available so that you may add as many as needed to your “mental health toolbox.” We work hard to make sure this information is affordable, if not free because a healthy mentality should be a given, and something you DESERVE.

Thank you so much for stopping by today. I look forward to chatting with you again soon…Susan

To read more; download the more detailed version of this page by right clicking here and saving to your computer [to read later] OR simply click on the link to open the PDF in your browser. [will open in a new tab.]

To download one of the assessments or worksheets to gauge the severity of your current emotional state, click on the most appropriate link below to download. Take the assessment and schedule an appointment with the person you feel is best; i.e. PCP, therapist or psychiatrist.

Beck Depression Anxiety Inventory Online TestDepression/Anxiety Online Assessments


Beck Inventory Worksheet for Depression:

The Beck Depression Inventory is the most popular/well-known of them all with “Hamilton” coming in a close second. The BDI consists of 21 multiple choice questions and can be self-scored with the levels of depression given at the end of the test. 

Beck Inventory Worksheet for Anxiety: 

The Beck Anxiety Inventory is the most popular/well-known of them all with “Hamilton” coming in a close second with this test as well. The BAI consists of a list of 21 symptoms common to anxiety. After each symptom, you are asked to rate each one as to the effect it has on you: 0 = not at all and 3 = severely.  When you’ve finished, tally your score for your results. Take the worksheet with you when you see your health care provider at your scheduled appointment. 

Life Change Stress Test Worksheet:

Major life changes, good or bad, have an effect on most all of us. The difference is how profound that effect is and how we handle it that separates each of us.  Stress plays a huge role on our health. People who are stressed frequently, are also frequently sick.  Believe it or not, you can be proactive in your physical health just by preparing for the stressful events you know are going to take place. While we can’t prepare for everything, and a lot of stressors are unplanned, there are many you can prepare for, and the “Life Change Stress Test” allows you to do just that.  By taking the test, your score will allow you to prepare for how hard you’ll need to work at either getting yourself back into or keeping yourself in a good state of health. 

IRBD Mood Disorder Questionnaire: 

A mood disorder is more than just “depression” or “anxiety” and in fact the questions are geared more towards looking at symptoms that would point to bipolar. If you suspect bipolar, or even if you don’t but are unsure because of your lack of knowledge, it wouldn’t hurt to fill out the questionnaire and let a professional help you decide if bipolar could possibly be a disorder from which you suffer. 

Severity of Post-Traumatic Stress Symptoms: 

The PTSD Symptom Scale is an excellent tool to fill out and take to your doctor. It however is not a “self-assessment” meaning there isn’t a scale in which you can determine to what extent you suffer from PTSD if at all. Please don’t let that deter you from utilizing the questionnaire should you suspect PTSD. 

This is a professional, well-known [Foa, Riggs, Dancu, Rothbaum] scale and again, all the information I’ve provided for you is NOT to replace professional help but to enhance it by giving you the necessary tools to help your team, help you as best and quickly as they can.  

Severity Measure for Panic Disorder Adult: 

If you suspect you suffer from a panic disorder [debilitating anxiety and fear that can arise frequently and without a reasonable cause] take this survey and share it with your health care professional. 

Severity Measure for Social Anxiety Disorder Adult: 

If you suspect you suffer from social anxiety disorder [everyday interactions cause you significant anxiety, fear, self-consciousness and embarrassment] take this survey and share it with your health care professional. 

Severity Measure for Specific Phobia Adult: 

If you suspect you suffer from any specific phobias i.e. flying, heights, spiders, germs, etc., and share it with your health care professional. 

Severity Measure for Dissociative Symptoms Adult: 

A dissociative disorder impairs the normal state of awareness and limits or alters one’s sense of identity, memory or consciousness. It is a common defense or reaction to stressful or traumatic situations.  If you’ve been feeling symptoms of “not being quite yourself, as if you and the things around you are surreal” or you find yourself doing things that are typically extreme for you, the total opposite of actions you would normally take, then you may be suffering from a type of dissociative disorder.  Fill out the questionnaire and then show it to your health care provider at your appointment to begin the process of where you should go from there. 

Severity Measure for Agoraphobia Adult: 

An unnatural fear of places [especially wide open] and situations that might cause panic, helplessness, and embarrassment usually accompanied by the unrealistic fear of not being able to escape. 


These assessments are developed and used by professionals in the psychiatric field of medicine and are  reliable tools. However, you must NEVER self-DIAGNOSE!  These tools are meant only to help gauge your current state of mental health. They provide your mental health team with further insight as to what’s going on with your emotional health. There is a huge difference between “self-diagnosis” and “self-help.” Please, be smart…When advocating for yourself, use all the appropriate tools necessary to guide you in the best direction to a cure, but never do it alone.