Listen0:00 / 0:00
Depression Symptom Tracker
Tracker

Depression Symptom Tracker

Work through this at your own pace

About This Tracker

The Depression Symptom Tracker helps you monitor how often you're experiencing common symptoms of depression over the past week. Checking in regularly gives you insight into the frequency and intensity of what you're feeling, and it gives your counselor or clinician useful information to work with. Answer each item as accurately as you can — this is a snapshot of your recent experience, not a judgment.

How to Use This

For each item, choose the number that best describes how often you've experienced that symptom over the past week — from “Never” to “Very Often.” Your score is set up so that a higher total means fewer symptoms and steadier mood; a lower total flags more to talk through. Bring your results to your session so you and your clinician can review them together.

Growth Check

Tap one option per question unless it says “choose all that apply.” Go with your first honest answer—this is for reflection, not perfection.

1I feel sad or down most of the day.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
2I have lost interest or pleasure in most activities.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
3I have significant changes in my appetite or weight.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
4I have trouble sleeping, or I sleep too much.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
5I feel tired or have little energy.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
6I feel worthless or excessively guilty.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
7I have difficulty concentrating or making decisions.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
8I move or speak more slowly than usual, or I'm more restless than usual.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
9I have thoughts of death or suicide.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
10I feel hopeless about the future.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
11I have lost interest in personal hygiene or appearance.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
12I experience unexplained aches and pains.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
13I feel irritable or easily frustrated.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
14I have withdrawn from friends or social activities.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often
15I feel unable to cope with daily responsibilities.
1 Never  ·  2 Rarely  ·  3 Sometimes  ·  4 Often  ·  5 Very Often

How to read your reflection

Your reflection score adds up your rating items only. Every item describes a symptom you'd rather have less of, so all fifteen are reverse-scored. You don't have to rate every item — you'll get feedback on whatever you complete.

The bands below are a gentle read, not a diagnosis:

  • 80–100% — Symptoms light this week. Most of these are showing up rarely or not at all — sleep, appetite, energy, and concentration are mostly holding. You're still connected to people and managing daily responsibilities. Keep tracking; this page is most useful as a record of what your steadier weeks look like.
  • 60–79% — Some days weigh on you. Several of these show up regularly — low energy, poor sleep, or trouble concentrating — while others stay quiet. You're still getting through most responsibilities, but it costs more than it used to. Bring your two highest-rated items to your next session.
  • 40–59% — Carrying a lot daily. Many of these are present most days: mood, sleep, appetite, energy, and interest in things you used to enjoy. Pulling back from people and letting hygiene or routines slide often comes with that. Tell your counselor which symptoms have lasted the longest, and don't wait for the next scheduled session if things get worse.
  • Under 40% — Weighed down most days. Nearly all of these are showing up most of the day, most days — sadness, exhaustion, hopelessness, and trouble handling what's in front of you. That is a heavy load, and it isn't something to push through alone. Share this page with your counselor or prescriber this week.

One item worth flagging. If you rated item 9 high, you rated thoughts of death or suicide above never. Tell someone today — your counselor, your prescriber, or someone you trust.

References

  • American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
  • Kroenke, K., Spitzer, R. L., & Williams, J. B. W. (2001). The PHQ-9: Validity of a brief depression severity measure. Journal of General Internal Medicine, 16(9), 606–613. https://doi.org/10.1046/j.1525-1497.2001.016009606.x
  • Lambert, M. J., Whipple, J. L., Hawkins, E. J., Vermeersch, D. A., Nielsen, S. L., & Smart, D. W. (2003). Is it time for clinicians to routinely track patient outcome? A meta-analysis. Clinical Psychology: Science and Practice, 10(3), 288–301. https://doi.org/10.1093/clipsy.bpg025

Tracking your symptoms isn't about the number — it's about noticing what's shifting, early enough to do something about it.

Hold on to what you noticed here.

This is one interactive resource in the JTR Compass. You might work through it on your own or alongside a counselor.

This is one of five free interactive resources

All-Access members get all 575 interactive resources and 450+ printables, ready to send to clients.

Start Your 14-Day Free Trial See the Full Starter Pack