Depression Support Tool

What Is the Depression Support Tool?

The Depression Support Tool is a free online wellbeing resource designed to provide a simple starting point when you are experiencing low mood, reduced motivation, isolation or difficulty managing everyday tasks. It combines a short mood check-in with practical suggestions that can be considered at your own pace.

The tool is not a depression test and does not determine whether someone has depression. Instead, it focuses on immediate, manageable actions such as taking a break, looking after basic needs, connecting with another person and using a simple grounding exercise. It can be used whenever you want a structured prompt for deciding what small step may be helpful next.

Why Use the Depression Support Tool?

When you are struggling, even ordinary tasks can feel difficult to organise. A short check-in can help you pause and consider what you need without requiring you to complete a lengthy questionnaire or create an account.

How to Use the Depression Support Tool

There is no need to answer the questions based on how you usually feel. Choose the responses that best describe how things feel to you right now.

1. Complete the check-in — Select an answer for your current mood, energy, sense of connection and ability to manage everyday tasks.
2. View your suggestions — Select “Show My Suggestions” to receive general practical suggestions based on your responses.
3. Try the grounding exercise — If useful, follow the five-senses grounding exercise and give yourself a short pause.
4. Choose one small step — Write down one manageable action you could take next rather than trying to complete everything at once.

Depression Support and Self-Care Ideas

Depression can affect mood, motivation, concentration, sleep, appetite, energy and the ability to manage normal activities. When several areas of life feel difficult at the same time, breaking the next few hours into smaller and more manageable actions may make a task feel easier to approach.

A useful starting point can be to focus on basic needs and immediate circumstances. Having something to eat or drink, changing clothes, taking a shower, opening a window, getting some fresh air, tidying one small area or taking a short break can all be reasonable goals. The appropriate action depends on the individual and what feels manageable at that moment.

Small Steps When Motivation Is Low

Low motivation can make ordinary tasks feel disproportionately difficult. Instead of setting a large objective, consider reducing the task to its smallest practical component. For example, rather than deciding to clean an entire room, you could decide to put away five items. Rather than planning a long walk, you could step outside for a few minutes.

Connecting With Other People

Isolation can make difficult periods feel harder to manage. If contacting someone feels possible, consider sending a short message to a trusted friend, family member or another person you feel comfortable speaking with. You do not necessarily need to explain everything; simply letting someone know that you would appreciate some contact can be a useful first step.

Important Information About This Tool

The Depression Support Tool provides general wellbeing suggestions based on the selections entered into the page. It is not a validated clinical screening instrument and should not be used to diagnose depression, determine the severity of a mental health condition or decide whether professional treatment is necessary.

Your check-in responses are processed within the page by JavaScript. The tool does not require an account or ask you to provide your name, email address or other identifying information. The optional small-step plan can be saved in your browser using local browser storage. You can clear that plan at any time using the Clear Plan button.

If you are experiencing persistent or worsening symptoms, or if your mental health is affecting your ability to work, study, care for yourself or maintain relationships, consider contacting a GP or qualified mental health professional. If you are in immediate danger or believe you may harm yourself, seek urgent assistance rather than relying on this online tool.

Frequently Asked Questions