Feeling low? A free, private check-in

This free check-in helps you make sense of what's been happening when you're feeling low. You choose what's changed, how heavy each thing feels and what still helps, then get your own answers back as a simple picture to take to your GP. Nothing is stored, and it isn't a diagnosis.

You might be here because you've been feeling flat for a while and wondering whether it's more than a bad patch. That's a sensible thing to wonder, and you don't need the right words yet.

A quick note on who we are: The Mind Hive isn't the NHS or a clinical service. This is a reflection tool. It can't tell you whether you're depressed, and it isn't an assessment by me or anyone else.

If you're struggling right now

Please don't wait to finish the check-in. If you're having thoughts of harming yourself or of being better off dead, support is available right now, and you don't have to manage this alone.

• In immediate danger, or you've harmed yourself: call 999 or go to A&E.
• NHS 111 (England, Wales and Scotland): call 111 for urgent mental health help, any time.
• Northern Ireland: call Lifeline on 0808 808 8000, any time.
• Samaritans: call 116 123, free, 24 hours a day.
• Shout: text SHOUT to 85258, 24 hours a day.
• Under 19? Childline is free on 0800 1111.

The NHS lists these and other places to turn.

Before you start: what this check-in is (and isn't)

This is our own check-in, written for everyday use. It doesn't score you, label you or tell you whether you're depressed. Its job is to help you see what's been going on, in your own words, so it's easier to talk about with someone.

You may have heard of the PHQ-9, a nine-question form that NHS Talking Therapies services use as a routine measure. It's used with a professional, who can see the whole picture and follow up with you. We've taken inspiration from the kinds of things it asks about, but this is a different tool and it isn't a replacement for that conversation.

Three things to know:

• It's for adults. If you're under 18, please talk to someone you trust or call Childline on 0800 1111.
• Nothing is stored. Your answers stay in your browser and disappear when you close or refresh the page. You don't need to sign up.
• You can stop any time. If it starts to feel like too much, close it and use the list above.

Take the check-in

It takes about three minutes, and there are no right or wrong answers.

What you'll see at the end

When you've answered, you'll see your own answers played back as a picture: the things that have felt different lately, how heavy each one feels, what still feels okay, how long it's been going on and who knows. There's no score and no label, and everyone gets the same signposting underneath.

The picture is there to take into a conversation. You can print it and bring it to your GP, or simply use it to find the words.

Low mood or depression?

The NHS says a low mood often gets better after a few days or weeks, and that depression is possible if a low mood lasts two weeks or more. Low mood can make you feel sad, anxious, angry or frustrated, short on confidence, tired, or unable to sleep well. Depression can also bring not getting any enjoyment out of life, and feeling hopeless.

The line between the two isn't always clear from the inside, and this isn't a checklist for diagnosing yourself. If your low mood isn't going away, or you're struggling to cope, the NHS says to see a GP. The NHS also notes that some physical illnesses and medications can cause depression, which is one reason to check in with a professional. If you'd like to read more about depression, how it's usually assessed and what to expect from a GP or NHS Talking Therapies, see our depression guide.

What to do next

Whatever your picture shows, the next steps are the same, in this order:

• Speak to your GP. The NHS says to see a GP if you've had a low mood for more than two weeks, or you're struggling to cope with it. The NHS also says you can call NHS 111 if low mood is affecting your daily life or causing distress.
• In England, you can refer yourself. The NHS says that if you're 18 or over (or 16 or over in some areas), you can refer yourself to an NHS Talking Therapies service without talking to a GP. In Scotland, Wales and Northern Ireland, ask your GP about local psychological therapy services.
• Talk to a charity. Mind offers information and support, but isn't a crisis service, its Infoline is 0300 123 3393. Samaritans are on 116 123, any time.
• Private therapy is another route if you can afford it. The BACP therapist directory lists counsellors and psychotherapists. We'd start with the NHS and your GP, and we don't recommend any one service.

These services are in the UK. If you're reading from elsewhere, your local health service or emergency number is the right place to start.

Starting the conversation with your GP

You don't need perfect words. It can help to say how you've been feeling, how long it's been going on, and how it's affecting your sleep, work or relationships. The picture from the check-in is a ready-made set of notes: you can print it and take it along. GPs hear this often, and asking for help is a sensible step.

A small, kind step for today

When you're feeling low, even small things can feel big. This isn't a treatment, and it doesn't need to work perfectly. It's just a gentle place to start.

1. Name it: "Today is a low one."
2. Pick one easy thing from a list of things you enjoy, or used to: a warm drink, a short walk, a favourite song.
3. Do just that one thing. A few minutes is plenty.
4. Reach out: tell someone you trust how today is, or book that GP appointment.

The NHS suggests making a list of activities you enjoy and doing some each day, starting with the easier ones, and reaching out to trusted friends, family or colleagues, or a helpline, when you're struggling.

Keep this for later: screenshot the four steps above, or save the card below.

Depression and burnout: how do they differ?

They can overlap, and it isn't always easy to tell them apart from the inside. Burnout tends to build alongside ongoing strain, often at work, while low mood can come from many places. Neither is a diagnosis here. If it's more a worn-out feeling, our burnout quiz is a gentle place to start, and it doesn't replace talking to your GP. If worry is part of the picture, our stress and worry check-in is another way to reflect.

About this check-in

The questions are our own, written in plain language. They take inspiration from the areas that clinical questionnaires such as the PHQ-9 cover, which was developed by Drs Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke and colleagues, but they aren't copies of it and aren't scored in the same way. If you'd like the validated version, NHS Talking Therapies services use it with a professional.

This is a reflection tool, not an assessment. We don't store, collect or share your answers, and the page isn't a medical service. It doesn't replace advice from a GP or other health professional.

Feeling low: frequently asked questions

What is the PHQ-9, and is this the same thing?

The PHQ-9 is a nine-question form that NHS Talking Therapies services use as a routine measure, alongside a conversation with a professional. This check-in is different. It's our own, it doesn't score you, and it isn't a replacement for the PHQ-9 or for talking to your GP.

Can an online quiz tell me if I'm depressed?

No. A quiz can help you reflect on how you've been feeling, but only a health professional can diagnose depression, usually after talking with you. Think of your picture as something to take to a conversation with your GP, not an answer.

Is my check-in stored or shared?

No. Your answers stay in your browser and aren't stored, saved or sent anywhere. When you close or refresh the page, they're gone. You can print your picture to take to an appointment, but that copy stays with you. You don't need to sign up or give an email address.

What is the difference between low mood and depression?

Low mood often gets better after a few days or weeks. The NHS says depression is possible if a low mood lasts two weeks or more. The line isn't always clear, so if your low mood is lingering or worrying you, speak to your GP.

How do I get help for depression in the UK?

Start with your GP, who can talk through support. In England, you can also refer yourself to NHS Talking Therapies without seeing a GP, from age 18, or 16 in some areas. Routes differ in Scotland, Wales and Northern Ireland, so check your local NHS service.

What should I do if I am having thoughts of harming myself?

Please reach out now. Call Samaritans free on 116 123 at any time, or 999 if you're in immediate danger. In England, Wales and Scotland you can call NHS 111, and in Northern Ireland, Lifeline on 0808 808 8000. You can also tell your GP or someone you trust.

Your next step

You don't have to work this out today. One small step is plenty, and the clearest one is a conversation with your GP. If you'd like more small, practical tools like this now and then, join the newsletter. It's free, and you can leave whenever you like.

Need to talk?

The Mind Hive shares everyday tools for reflection. It isn't medical advice or a substitute for professional care. If you feel unable to cope or unsafe, call Samaritans free on 116 123, or 999 in an emergency.

Where this comes from

None of this replaces advice from your GP. These are the pages used:

• NHS, Low mood, sadness or depression
• NHS Every Mind Matters, Low mood
• NHS, Help for suicidal thoughts
• NHS, Find NHS talking therapies for anxiety and depression
• NI Direct, Lifeline
• Samaritans, Contact a Samaritan
• BACP, Using our therapist directory
• NHS England, NHS Talking Therapies manual v7.1, for the PHQ-9 as a routine measure