Seasonal Mood Self-Check
When days get shorter and colder, many people notice their energy and mood dip. This short, kind self-check helps you notice how you have been feeling lately. It takes about two minutes.
Important: This quiz is not a medical diagnosis and does not replace a doctor, counselor or mental health professional. It is only a personal reflection tool. If you feel persistently low, please talk to a doctor or counselor — reaching out is a strong and sensible step.
How to answer
Think about the last two weeks. For each question, pick the answer that fits best:
- 0 — Never: this has not been a problem
- 1 — Sometimes: a few days
- 2 — Often: more than half the days
- 3 — Almost daily: nearly every day
Your questions
0 of 8 answeredYour result
0
out of 24
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Practical things that often help
- Daylight: try to get outside for 15–30 minutes during the brightest part of the day, even on cloudy days.
- Routine: keep regular sleep and meal times. A steady rhythm helps your body adjust to darker months.
- Movement: a short daily walk or gentle exercise often lifts mood and energy.
- Stay connected: small, regular contact with friends or family matters more than big plans.
- Light and warmth: keep your room bright in the morning and cozy in the evening.
- Talk to someone: if low feelings last more than two weeks, please speak with a doctor or counselor.
About this tool
This self-check is for personal reflection only. It is not a diagnosis, not medical advice, and not a substitute for professional help. Your answers stay in your browser and are never sent anywhere. If you ever feel unsafe or hopeless, please reach out to a trusted person or a local helpline right away.