SoundaryDepression Self-Check — Free 16-Question Mood Weather Test
A free depression self-check that looks broadly at mood, interest, sleep, appetite, energy, concentration and how you treat yourself over the past two weeks, in 16 questions. About four minutes, with a 0-48 score, four interpretation bands and change tracking across repeat checks.
What's included
- Questions
- 16 items
- Price
- Free
- Areas measured
- 우울 경험
When this check is useful
Sometimes days pass with your mood sunk for no clear reason, the shows, games or music you used to enjoy feel flat, and you keep postponing plans. Sleep may not come, or you sleep and still feel drained, and nothing sounds appealing at mealtimes. If changes like these have lasted close to two weeks, it is worth taking stock.
Beyond mood, the check covers sleep, appetite, energy, concentration, how you treat yourself, loneliness and how the future feels, through 16 everyday scenes. It also captures changes the word "depressed" does not quite express, such as being unable to make small decisions or feeling as if a pane of glass separates you from other people, which helps surface signals you may not have noticed. The items were written by Soundary with reference to published literature; they cover the same topic as standard depression scales such as the CES-D but are different items, not a translation or adaptation of any instrument.
What to do with your result
A score of 0-11 means the past two weeks were mostly clear, so keep your current rhythm of sleep, meals and relationships. A score of 12-22 is an early signal that cloudy days are increasing: fix a regular bedtime, get a little daylight or time with someone easy to talk to, then recheck in two weeks and compare.
A score of 23-33 points to marked depressive feelings. This is not a lack of willpower but a common change when mental energy runs low, so rather than enduring alone, consider talking to a psychiatrist or counsellor. A score of 34-48 suggests you are carrying a heavy load almost every day: seek care or professional counselling as soon as you can and let someone close know how you are doing. If you have thoughts of dying or hurting yourself, get help immediately regardless of the score.
Checks that pair well with this one include the PHQ-9 depression screen, the Mind Burden Check (SMB-10) and the Everyday Vitality Check. Repeating about once every two weeks lets you read the trend without being swayed by a single day's condition.
How scores are interpreted
우울 경험
지난 2주간의 기분과 흥미, 잠과 식욕, 기력과 집중, 자기 자신을 대하는 태도, 외로움과 앞날에 대한 느낌을 하나로 모아 본 결과예요. 점수가 낮을수록 마음의 날씨가 대체로 맑았다는 뜻입니다.
0–11pts · 대체로 맑음
지난 2주 동안 마음이 비교적 안정적으로 지나간 편이에요. 가끔 흐린 날이 있어도 금방 회복되는 흐름입니다. 잘 자고 잘 먹고 사람들과 이어져 있는 지금의 리듬을 그대로 이어가 보세요.
12–22pts · 흐린 날이 늘어남
기분이 가라앉거나 잠·식욕·기력이 흔들리는 날이 눈에 띄게 있었어요. 큰 문제라기보다 마음이 보내는 이른 신호에 가깝습니다. 수면 시간을 일정하게 맞추고, 짧게라도 햇빛을 쬐거나 편한 사람과 이야기 나누는 시간을 만들어 보세요. 2주 뒤 다시 점검해 흐름을 비교해 보면 도움이 됩니다.
23–33pts · 우울감이 뚜렷함
지난 2주의 상당한 날들을 무겁게 보내셨네요. 즐겁던 일이 시들해지고 기력과 집중이 떨어지면 일상 하나하나가 더 버거워집니다. 이건 의지가 부족해서 생기는 일이 아니라 마음의 에너지가 낮아졌을 때 흔히 나타나는 변화예요. 혼자 버티기보다 정신건강의학과나 상담 전문가와 한 번 이야기해 보시길 부드럽게 권해 드립니다.
34–48pts · 많이 지쳐 있음
거의 매일을 무겁게 견디고 계신 것 같아요. 이 정도로 힘이 빠진 상태는 시간이 지나기만 기다리기보다 도움을 받을 때 훨씬 빨리 회복됩니다. 가능한 한 이른 시일에 정신건강의학과 진료나 전문 상담을 받아 보시고, 가까운 사람에게 지금 상태를 알려 두세요. 혹시 죽고 싶다는 생각이나 스스로를 해치고 싶은 마음이 든다면 혼자 두지 마시고 자살예방 상담전화 109 또는 가까운 응급실로 바로 연락해 주세요.
Sample questions
- 1. 특별한 일이 없는데도 마음이 아래로 가라앉아, 하루가 무겁게 지나갔어요.
- 2. 웃을 만한 상황에서도 마음이 잘 움직이지 않고 감정이 밋밋하게 느껴졌어요.
- 3. 좋아하던 것(드라마, 게임, 음악, 운동 등)을 틀어 놓고도 시큰둥했어요.
- 4. 친구를 만나거나 약속을 잡는 일이 버겁게 느껴져 자꾸 미뤘어요.
지난 2주를 천천히 떠올려 보세요. 각 문장이 나에게 얼마나 자주 해당했는지 골라 주시면 됩니다. 정답도 오답도 없으니 지금의 상태를 있는 그대로 표시해 주세요.
FAQ
How do I read my Mood Weather depression score?
Each of the 16 items scores 0-3, for a total of 0-48. Read 0-11 as mostly clear, 12-22 as more cloudy days, 23-33 as marked depressive feelings and 34-48 as deeply worn out. These bands are Soundary's own self-check thresholds, not diagnostic criteria.
At what score should I consider professional help?
From 23 points, it is worth talking to a psychiatrist or counsellor; from 34 points, seek care as soon as you can. Even with a lower score, if work, study or relationships are clearly affected, or you have thoughts of dying, get help right away regardless of the number.
Is this the CES-D depression scale?
No. This is Soundary's own 16-item self-check (SMW-16). It shares the topic of depressive symptoms over the past two weeks with standard scales such as the CES-D, but the items and score bands are different, so your score here cannot be compared with CES-D cut-offs. If you need a standardized assessment, see a professional.
How often should I take it?
Because the items ask about the past two weeks, a two-week interval fits best. Taking it daily mostly reflects that day's condition and makes the trend harder to read. Saving results lets you compare periods when cloudy days increase and when you recover, and gives you a useful summary to bring to a consultation.
Source
The items in this test are a self-check adaptation based on the original instrument and literature below: Items written by Soundary with reference to published literature on depressive symptoms; not a translation or adaptation of any standardized instrument. A representative standard tool on the same topic is Radloff, L. S. (1977). The CES-D Scale: A self-report depression scale for research in the general population. Applied Psychological Measurement, 1(3), 385–401, but the items and score bands of this check differ from it.
The items in this test were written by Soundary with reference to published diagnostic criteria and academic literature. They are not a translation or adaptation of any standardized instrument, and the score bands are Soundary's own self-check thresholds.
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This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.