Depression Quick Test Guide: Help you and your children protect their mental health

Depression is a common but serious mental health disorder that affects hundreds of millions of people worldwide. In the United States, depression is considered a major health problem that affects quality of life, productivity, and even life safety. Early identification and screening are crucial to help families take early intervention measures. This guide will introduce scientific and effective depression quick test methods to help you and your children assess their mental health.

1. Common symptoms of depression

Before screening, it is important to understand the typical manifestations of depression. Here are the main symptoms listed by the American Psychiatric Association (APA) and the Centers for Disease Control and Prevention (CDC):

Depression symptoms in children and adolescents

Persistent low mood or irritability (manifested as temper tantrums)

Loss of interest in daily activities (including playing, learning, socializing)

Sleep changes (insomnia or hypersomnia)

Appetite changes (overeating or anorexia)

Poor concentration and poor academic performance

Excessive fatigue or lack of energy

Social withdrawal and unwillingness to communicate with friends or family

Self-harm, suicidal thoughts, or talking about death

Depression symptoms in adults

Persistent feelings of sadness, emptiness, or hopelessness

Loss of motivation for work, family, or hobbies

Noticeable changes in weight or appetite

Sleep disturbances (insomnia or excessive sleeping)

Loss of energy and feeling heavy

Low self-esteem, feelings of helplessness or worthlessness

Difficulty concentrating or making decisions

Recurring thoughts of death or suicide

If these symptoms persist for more than two weeks, a formal screening is recommended.

2. Depression quick test: PHQ-9 questionnaire

PHQ-9 (Patient Health Questionnaire-9) is a depression screening tool widely used in the American medical community, suitable for adolescents and adults over 12 years old. The questionnaire consists of 9 questions, each of which is scored from 0 (none) to 3 (almost every day), with a total score range of 0-27.

Special note: If the score of question 9 (suicidal thoughts) is ≥1, you should immediately seek help from a professional psychologist.

3. How to prevent depression?

Although the occurrence of depression is affected by many factors, a healthy lifestyle and psychological adjustment can effectively reduce the risk. The following are scientific and feasible prevention strategies:

3.1 Develop healthy living habits

✅ Regular work and rest: Maintain 7-9 hours of high-quality sleep every day and avoid staying up late.

✅ Balanced diet: Intake of foods rich in Omega-3 (such as salmon, walnuts), B vitamins (such as green leafy vegetables) and tryptophan (such as turkey, bananas) helps stabilize mood.

✅ Moderate exercise: 30-45 minutes of moderate-intensity exercise (such as brisk walking, yoga, swimming) every day can increase dopamine and serotonin levels and improve mood.

3.2 Cultivate good psychological adjustment ability

✅ Emotional management: Regular meditation, mindfulness training or diary writing can help release negative emotions.

✅ Social support: Stay in touch with family and friends to avoid social isolation.

✅ Set realistic goals: Arrange work and life reasonably and don't put too much pressure on yourself.

3.3 Avoid known causes of depression

⚠️ Avoid long-term stress (such as high-intensity work, intimate relationship problems).

⚠️ Limit alcohol and drugs, which may aggravate depression.

⚠️ If there is a history of depression in the family, regular mental health examinations should be carried out.

4. Treatment of depression (scientific coping methods)

If depression has been diagnosed, the following are scientific and effective treatments:

4.1 Psychotherapy (Cognitive Behavioral Therapy CBT)

CBT (Cognitive Behavioral Therapy) is the gold standard for treating depression in the United States, which relieves depressive symptoms by changing negative thinking patterns.

It is suitable for mild to moderate depression, usually 1-2 times a week for 12-16 weeks.

4.2 Drug treatment

SSRIs (Selective Serotonin Reuptake Inhibitors): such as Prozac and Paxil, suitable for moderate to severe depression.

The drug must be taken under the guidance of a doctor, and it usually takes 4-6 weeks to show the effect.

4.3 Physical therapy

Light therapy: For seasonal affective disorder (SAD), melatonin levels are adjusted by increasing light.

Electroconvulsive therapy (ECT): It is suitable for patients with severe depression and for whom drugs are ineffective.

Summary

Depression is a common but treatable mental health problem. Through the PHQ-9 test, you can quickly assess your own or your child's mental state. Mild depression can be improved through lifestyle adjustments, and severe depression requires professional intervention. Mental health is crucial. Early screening and early intervention can better protect the happy life of yourself and your children.