A short self check-in once a week, plus an extra one after any hard stretch, is plenty for most people. There's no official schedule for personal check-ins. What you're watching for is change that sticks: if low mood, anxiety, or poor sleep lasts most days for two weeks or more, or starts getting in the way of work or relationships, talk to a professional.
If you're thinking about suicide or don't feel safe right now, skip the rest of this page. In the U.S., call or text 988, or chat at 988lifeline.org. It's free, confidential, and open 24/7. If someone is in immediate danger, call 911. Outside the U.S., call your local emergency number.
Do doctors screen for depression at checkups?#
They should. The U.S. Preventive Services Task Force recommends depression screening for all adults, including during pregnancy and after giving birth, and anxiety screening for adults 64 and younger. It found no evidence for an ideal screening frequency, so it suggests screening anyone who hasn't been screened and then using judgment based on risk and what's going on in a person's life.
In practice, that usually means a short questionnaire at a primary care visit, like the PHQ-9 for depression. If nobody has asked you in a while, bring it up yourself at your next preventive checkup. A screening is only the first step. The Task Force is clear that a positive result should lead to a proper evaluation and treatment if you need it.
A five-minute weekly check-in#
Pick a calm moment, like Sunday evening or your commute home, and compare the past week with what's normal for you. Not with how you think you should feel, and not with other people.
| Area |
Question to ask yourself |
| Mood |
Have I felt down, flat, irritable, or numb on more days than not? |
| Worry |
Is anxiety showing up more often, or about more things? |
| Sleep |
Am I sleeping a lot more or less than usual, or waking up exhausted? |
| Interest |
Have I stopped enjoying things I usually look forward to? |
| Coping |
Am I drinking more, using drugs, gambling, or avoiding things that need doing? |
| Daily life |
Are meals, showers, work, or replying to people getting harder? |
| Safety |
Have I had thoughts of hurting myself, or that people would be better off without me? |
Write a line or two, not a score. "Slept badly four nights, skipped the gym, snapped at my sister twice" is more useful than "6/10". After a month you'll have a record of what normal looks like for you, which makes a real change easier to spot.
Context matters. Grief, a new baby, night shifts, money trouble, a breakup, illness, or a new medication can all shift these answers, and they're worth noting next to the week's entry.
When is it time to talk to a professional?#
The two-week mark is a useful line. The National Institute of Mental Health says a depression diagnosis requires symptoms most of the day, nearly every day, for at least 2 weeks. You don't need to meet a diagnosis to ask for help, but if your check-ins show the same problems week after week, book an appointment.
Go sooner if:
- symptoms are getting worse quickly, or keep coming back
- you can't keep up with work, school, caregiving, or basic self-care
- you're having panic attacks
- you're sleeping very little but feel unusually energized, or your thoughts are racing
- you're hearing or seeing things others don't
- your alcohol or drug use is escalating
- you're pregnant or recently gave birth, or you're dealing with a recent loss or trauma
A primary care clinician is a good first stop. They can rule out physical causes like thyroid problems, medication side effects, or sleep disorders, start treatment, and refer you to a therapist, psychologist, or psychiatrist if you need one. Online quizzes can help you put words to what's happening, but they can't diagnose you, and a low score doesn't cancel out symptoms you know are there.
When you describe it, be concrete. "I've slept four hours a night for three weeks and can't concentrate at work" gets you further than "I've been stressed."
If you're in crisis#
Thoughts of suicide, a plan to act on them, or feeling unable to stay safe need help now, not at your next appointment. Call or text 988 in the U.S., or call 911 if someone is in immediate danger.
If you're worried about someone else, ask them directly whether they're thinking about suicide. NIMH's five action steps for helping someone note that studies show asking doesn't cause or increase suicidal thoughts. Listen without arguing, stay with them if you can do that safely, help them contact 988 or emergency services, and remove access to things they could use to hurt themselves, like firearms or stockpiled medication.
Make a plan while things are steady#
A plan is much easier to write on a good day than a bad one. Keep it short:
- Two people you can call, and what you'll say ("I'm not doing well, can you come over?")
- Your clinician's number and how to reach them after hours
- The crisis line, 988 in the U.S.
- Three things that reliably take the edge off for you, like a walk, a shower, food, or leaving the house
- Warning signs that mean it's time to use the plan
Keep it somewhere you'll find it, like your phone's notes. If you take prescription medication, keep an accurate, current list (our medicine cabinet checklist helps), and if a new prescription or dose change seems to be affecting your mood, call the prescriber. Don't stop it abruptly on your own.
When tracking stops helping#
Some people find that checking in makes them dwell on how they feel. If the weekly review leaves you more anxious or self-critical, drop it or make it lighter. A single "how was this week?" note works too.
If a weekly prompt does suit you, set a private recurring reminder in ChoreLists.com and keep the notes themselves somewhere only you can see, not on a shared household list.
Routines like sleep, movement, regular meals, and time with people support mental health. They don't replace treatment. Depression, anxiety disorders, bipolar disorder, and substance use disorders are medical conditions, and they respond to therapy, medication, or both.