Take a private two-minute PHQ-9 mood check-in, understand what your score may mean, and explore appropriate next steps. This is a screening tool, not a diagnosis.
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Under 2 minutes
88% clinical accuracy
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Your PHQ-9 score
Answer questions to begin0/9 questions answered
88% clinical accuracy
6,000+Patients in PHQ-9 validation studies across primary care
88%Sensitivity and specificity for depression at the standard cut-off (Kroenke & Spitzer, 2001)
56MIndians estimated to live with depression, around 4.5% of the population (WHO Global Health Estimates)
📋 Your private PHQ-9 score (0–27) and what it may mean
🧭 A clear, personalised next step for your result
🌱 Optional food, sleep and daily-routine support ideas
🤝 When to seek professional help, with crisis resources
Section 1 of 3Mood & Interest
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A 2-minute mood check-in
This questionnaire asks about 9 specific symptoms of depression that doctors look for. Answer honestly; there are no right or wrong answers. Your responses go nowhere, everything is calculated in your browser.
This is a screening tool, not a diagnosis. If you are in crisis or having thoughts of self-harm, please call iCall: 9152987821 or Vandrevala: 1860-2662-345 now.
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How the PHQ-9 works
For each question, you'll rate how often you've experienced that symptom over the last 2 weeks. The 9 items directly match the diagnostic criteria for depression in the DSM-5. A total score of 10 or above is the standard cutoff for clinically significant depression, with 88% sensitivity and 88% specificity in the original validation study.
After your score, you'll see a clear next step plus an optional support guide you can open at your own pace, covering food and daily routine, sleep and movement, and when to seek professional help.
1
Mood & interest
Over the last 2 weeks, how often have you been bothered by each of the following?
Q1
Little interest or pleasure in doing things *
Why do we ask this?
This is about losing interest or pleasure in things you usually enjoy. Along with low mood, it is one of the two core features doctors look for when screening for depression.
Q2
Feeling down, depressed, or hopeless *
Why do we ask this?
Persistent low mood or hopelessness is one of the two core features of depression. It helps show how heavy things have felt over the last couple of weeks.
Q3
Trouble falling or staying asleep, or sleeping too much *
Why do we ask this?
Sleeping too little or too much is a common part of low mood. Sleep and mood tend to affect each other, so changes here are worth noting.
2
Body & energy
Over the last 2 weeks, how often have you been bothered by each of the following?
Q4
Feeling tired or having little energy *
Why do we ask this?
Low energy and tiredness are among the most common physical signs of depression, even when you have been resting enough.
Q5
Poor appetite or overeating *
Why do we ask this?
Eating much more or much less than usual can be a sign of how you have been feeling lately.
Q6
Feeling bad about yourself, or that you are a failure, or have let yourself or your family down *
Why do we ask this?
Feeling like a failure or that you have let people down reflects the harsh, self-critical thinking that often comes with low mood.
3
Thinking & self
Over the last 2 weeks, how often have you been bothered by each of the following? This is the final section.
Q7
Trouble concentrating on things, such as reading the newspaper or watching television *
Why do we ask this?
Trouble focusing on everyday things like reading or watching television is a common sign that low mood is affecting your thinking.
Q8
Moving or speaking so slowly that other people could have noticed, or the opposite, being so fidgety or restless that you have been moving around a lot more than usual *
Why do we ask this?
Others noticing that you are moving or speaking more slowly than usual, or that you are unusually restless, is something clinicians look for as a sign of how heavy things have become.
Q9
Thoughts that you would be better off dead, or of hurting yourself in some way *
This question covers thoughts of self-harm. Your answer is completely private and helps ensure you get the right support. If you are having these thoughts, you are not alone, and help is available right now.
One last thing · optional
If you checked off any problems, how difficult have they made it for you to do your work, take care of things at home, or get along with other people?
This does not change your score. It just helps us suggest a next step that fits.
Scores are population-level probabilities. This tool does not replace clinical evaluation. Discuss your results with a qualified doctor or mental health professional before making any health decisions.
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Your safety matters more than this score
You selected an answer other than "Not at all" for thoughts of being better off dead, or of hurting yourself. Thank you for being honest. You are not alone, help is available right now, and these feelings are a treatable medical symptom.
Please reach out now. Call one of the numbers above, or your local emergency number. If you can, tell someone you trust how you are feeling, or ask them to stay with you. You do not have to get through this by yourself.
This is a screening tool, not a diagnosis. It can help you decide whether further support may be useful.
Explore your personal support guide
Open each section to understand your result and the support options available to you.
Your Score and Next StepYour score, symptom range, safety status, and what to do today.Food and Daily Routine FoundationsOptional food and meal-regularity guidance for general wellbeing.Nutrients and SupplementsNutrient checks and supplement information to discuss with a clinician.Sleep, Movement and Social SupportPractical routines that may support energy, sleep and day-to-day wellbeing.When to Seek Professional HelpSigns that you should speak with a doctor, psychologist or psychiatrist, plus support contacts.How This Tool Works and ReferencesTool limitations, scoring explanation, evidence sources and reviewer information.
🛡️ DietXP provides this mood check-in as a free educational tool. Your result is not used to recommend products or target advertising.
Screening only, not a diagnosis. If you are in crisis, contact a helpline or emergency services immediately.
Frequently asked questions
What is the PHQ-9 and how accurate is it?
The PHQ-9 (Patient Health Questionnaire-9) is the world's most widely used depression screening tool, validated in a combined sample of over 6,000 primary care and obstetrics-gynaecology patients. At the standard cutoff of 10 or higher, it detects Major Depressive Disorder with 88% sensitivity and 88% specificity, performance similar to a structured psychiatric interview in most clinical settings. It is recommended by the WHO, NHS, NIMHANS, and most Indian public health guidelines.
How is the PHQ-9 scored?
The PHQ-9 has 9 questions, each scored from 0 (not at all) to 3 (nearly every day). The total ranges from 0 to 27: 0 to 4 is minimal or none, 5 to 9 is mild, 10 to 14 is moderate, 15 to 19 is moderately severe, and 20 to 27 is severe depression. Item 9 (thoughts of self-harm) is always reviewed separately, regardless of the total score.
Is this tool a diagnosis?
No. The PHQ-9 is a validated screening instrument, not a diagnostic tool. A high score means a formal evaluation by a qualified mental health professional is warranted, not that a diagnosis has been made. This tool provides educational information only and cannot replace the judgement of a licensed clinician. If you score 10 or above, please discuss your result with your doctor.
Can diet really help with depression?
There is encouraging clinical trial evidence. The SMILES trial (2017), run in a sample of 67 people with moderate to severe depression, found that a modified Mediterranean diet led to a 32% remission rate after 12 weeks, compared with 8% on a social support control, a statistically significant difference roughly comparable in size to antidepressant response rates seen in other trials. The HELFIMED trial found similar benefit from a Mediterranean diet plus fish oil. This supports nutrition as a genuinely useful adjunct to standard care, not a replacement for it.
What did the SMILES trial find about diet and depression?
SMILES was the first randomised controlled trial to test dietary improvement as a direct treatment for existing clinical depression, rather than as prevention. Over 12 weeks, the modified Mediterranean diet group reached a 32.3% remission rate versus 8.0% for the social support control, with a number needed to treat of about 4. Because the sample was small (67 participants), the result is best read alongside its replications, such as the HELFIMED trial, rather than in isolation.
How much omega-3 is recommended for depression?
The ISNPR consensus guideline (Guu et al., 2019) recommends 1 to 2 grams of net EPA daily as an adjunctive treatment for MDD, using either pure EPA or an EPA-to-DHA ratio greater than 2:1. DHA-predominant formulations have consistently failed to separate from placebo in trials. Fish oil, krill oil, or algae-based EPA supplements all qualify. Effects typically become apparent after 6 to 8 weeks of consistent use.
What is L-methylfolate and why is it used for depression?
L-methylfolate is the active, bioavailable form of folate (vitamin B9). It bypasses the MTHFR enzyme step, which is impaired in a meaningful share of the population, and feeds directly into the pathway that builds serotonin, dopamine, and norepinephrine. CANMAT 2016 lists 15 mg/day as a third-line add-on for people who have only partially responded to an SSRI (32% response versus 15% with placebo augmentation in the supporting trial), not as a standalone antidepressant.
Which Indian foods are best for mood?
Several traditional Indian foods have reasonable supporting evidence: turmeric (curcumin's anti-inflammatory action), flaxseed and walnuts (plant-based omega-3), fermented foods like curd, idli, and dosa (gut microbiome support), millets like ragi and bajra (low glycaemic load, selenium, zinc), soya (tryptophan and isoflavones), dal and legumes (folate), and dark leafy greens like palak and methi (folate, magnesium, B6).
What should I do if I score in the severe range?
A PHQ-9 score of 20 to 27 indicates severe depression and calls for prompt professional evaluation. Please contact your doctor, a psychiatrist, or a hospital emergency department. In India, free phone support is available through iCall (9152987821) and the Vandrevala Foundation (1860-2662-345, 24 hours).
Is this tool private and free?
Yes, completely. No account, email address, or personal information is required, and there is no charge. All PHQ-9 calculations happen locally in your browser. Your answers are never sent to any server, stored in any database, or shared with anyone. Only a temporary session record is kept in your browser's local memory so you can resume if you navigate away.
⚕️ Clinical Disclaimer: This is a screening tool, not a diagnosis. The PHQ-9 is a validated screening instrument (Kroenke & Spitzer, 2001) reproduced here for educational and informational purposes only, and it cannot replace evaluation by a qualified clinician. Any food, sleep and lifestyle ideas shown are general, evidence-informed wellbeing suggestions (SMILES trial, WFSBP/ASLM 2023, ISNPR guidelines, CANMAT 2016, ICMR-NIN DGI 2024), not a treatment for depression. Speak with a qualified doctor or registered dietitian before changing your diet, supplements, or medication. If you are in mental health crisis, contact emergency services or a crisis helpline immediately.
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