When you keep going on the outside, it is easy to miss how you are really doing. For two weeks, answer the five questions below each evening. Score each from 0 (not at all) to 3 (nearly all day).
| Question | Score 0 to 3 each day |
|---|---|
| 1. I felt tired even after resting | |
| 2. Things I usually enjoy felt flat | |
| 3. I felt numb, empty or down | |
| 4. I was hard on myself | |
| 5. I said “I am fine” when I was not |
What to look for after two weeks
- Most days scoring 2 or 3 on several questions suggests this is more than a rough patch.
- If it has been going on for two weeks or more, or you are finding daily life harder, speak to a counsellor or your doctor.
This log is not a diagnosis. It is a way to notice what is easy to ignore, and a useful starting point for a conversation.
Three small things that can help while you decide
- Get outside in daylight for ten minutes.
- Tell one person how you really are, not the polite version.
- Do one small thing you used to enjoy, even if you do not feel like it.
If you are having thoughts of ending your life, please speak to someone today: Befrienders Kenya, +254 722 178 177.
Need to talk to someone? Your first 30-minute session with a licensed Kenyan counsellor is free. Book it here. If you are in distress right now, call Befrienders Kenya on +254 722 178 177. This guide is general information, not a substitute for professional care.