The Strong Men Check: A Free 5-Minute Mental Health Self-Check for Men
Start Here
This is not a test you pass or fail.
It is a starting point.
The Strong Men Check helps you notice patterns that may be easy to ignore. Think about the last two weeks. Answer honestly. There is no perfect answer.
It takes about five minutes.
Nothing you answer in this check gets stored or shared.
If You May Be in Immediate Danger
If you are thinking about suicide, feel you may hurt yourself, or cannot stay safe:
- Call or text 988 for the 988 Suicide & Crisis Lifeline
- Use the 988 online chat
- Call 911 or go to the nearest emergency department if there is immediate danger
The 988 Lifeline is free, confidential, and available 24/7.
You do not have to handle this alone.
Take the Strong Men Check
For each statement, choose one answer.
Think about how often you have been bothered by each experience during the last two weeks:
- Not at all: 0 points
- Several days: 1 point
- More than half the days: 2 points
- Nearly every day: 3 points
1. Low Mood
Feeling down, depressed, empty, hopeless, or like things will not get better.
- Not at all
- Several days
- More than half the days
- Nearly every day
2. Loss of Interest
Having little or no interest in work, hobbies, sex, family time, or activities you usually enjoy.
- Not at all
- Several days
- More than half the days
- Nearly every day
3. Sleep Changes
Having trouble falling asleep, staying asleep, waking too early, or sleeping much more than usual.
- Not at all
- Several days
- More than half the days
- Nearly every day
4. Low Energy
Feeling tired, worn out, slowed down, or like you do not have enough energy to get through the day.
- Not at all
- Several days
- More than half the days
- Nearly every day
5. Appetite Changes
Eating much less or much more than usual, or noticing changes in your weight without trying.
- Not at all
- Several days
- More than half the days
- Nearly every day
6. Trouble Concentrating
Finding it hard to focus on work, reading, driving, conversations, decisions, or everyday tasks.
- Not at all
- Several days
- More than half the days
- Nearly every day
7. Feeling Like a Failure
Feeling like you have failed, let yourself down, or let your family, partner, friends, or coworkers down.
- Not at all
- Several days
- More than half the days
- Nearly every day
8. Restlessness or Slowing Down
Moving or speaking much more slowly than usual, or feeling so restless and keyed up that sitting still is difficult.
- Not at all
- Several days
- More than half the days
- Nearly every day
9. Thoughts of Death or Self-Harm
Thinking you would be better off dead, that life is not worth living, or that you might hurt yourself.
- Not at all
- Several days
- More than half the days
- Nearly every day
Add Your Score
Give each answer a value:
- Not at all = 0
- Several days = 1
- More than half the days = 2
- Nearly every day = 3
Add your points for a total between 0 and 27.
Your score is not a verdict.
It does not define you. It does not predict your future. It only gives you one piece of information about what may be happening right now.
Under 5: No Strong Indication Right Now
Your answers do not show a strong indication of depression symptoms at this time.
That does not mean everything is fine. You may still be dealing with stress, anxiety, loneliness, anger, grief, or pressure. Keep paying attention to changes that last.
5 to 9: Worth Watching
Your answers suggest symptoms worth noticing.
Keep an eye on the pattern over the next two weeks. Notice whether your mood, sleep, energy, interest, relationships, or work continue to change.
Consider speaking with someone you trust. If the symptoms continue, get professional guidance.
10 or More: Talk to a Professional Promptly
A score of 10 or higher means you should talk with a doctor or mental health professional promptly.
Do not wait for things to become unbearable.
Also, any answer other than “Not at all” on Question 9 matters, no matter what your total score is. Talk to a professional promptly. If you are thinking about suicide or believe you may act on those thoughts, call or text 988 right away, use the 988 online chat, or call 911 if there is immediate danger.
This self-check is not a diagnosis. It cannot replace an assessment by a doctor, therapist, counselor, or other qualified mental health professional.
If your answers fall in the higher range, talk to a professional, not only to a website.
Why This Sounds Different Coming From a Man
Many men do not say, “I think I am depressed.”
They may say:
- “I am stressed.”
- “I am just tired.”
- “People are getting on my nerves.”
- “I need to work more.”
- “I do not feel like being around anyone.”
- “I just need a drink.”
- “My back has been killing me.”
Depression can show up as sadness. It can also show up as anger, irritability, risk-taking, overwork, drinking more, withdrawal, or physical complaints.
You may notice:
- More anger or a shorter temper
- Pulling away from friends, family, or your partner
- Working constantly to avoid being alone with your thoughts
- Drinking or using substances more often
- Reckless driving, gambling, unsafe sex, or other risky behavior
- Losing interest in hobbies, sex, or responsibilities
- Headaches, back pain, stomach problems, or unexplained fatigue
- Feeling restless, numb, detached, or constantly on edge
These signs do not prove that you are depressed.
They do mean something has changed.
The National Institute of Mental Health notes that depression can include irritability, withdrawal, increased substance use, physical pain, sleep changes, low energy, trouble concentrating, and thoughts of death. Men may be more likely to notice the outward behavior or physical symptoms before they recognize the emotional pain underneath.
You do not need to use the word “depressed” to ask for help.
You only need to tell the truth about what has changed.
What to Do Next
Choose one small, honest step.
- Tell one person what is really going on.
- Book one appointment with a doctor or mental health professional.
- Send one text that says, “I have not been myself lately. Can we talk?”
- Write down your answers and bring them to an appointment.
- Call or text 988 if you are in crisis or thinking about suicide.
You do not have to solve your whole life today.
Start with one step.
If You Are Worried About a Man
You can take this check with him, rather than taking it for him.
Give him room to answer in his own words. Do not pressure him to perform, explain everything, or produce a perfect score.
Try saying:
- “I have noticed you seem different lately. How are you really doing?”
- “You do not have to handle this by yourself.”
- “Would you take this check with me?”
- “I can help you find someone to talk to.”
- “I am here to listen. You do not have to fix this before you talk.”
Avoid saying:
- “Man up.”
- “Other people have it worse.”
- “You have nothing to be depressed about.”
- “Just think positive.”
- “You need to get over it.”
- “You are making this harder than it needs to be.”
Listen first.
If he talks about suicide or hurting himself, take him seriously. Ask directly if he is thinking about suicide. Contact 988 for support. Call 911 or go to the nearest emergency department if there is immediate danger.
You do not need the perfect words.
Show up. Listen. Stay connected.
Keep Speaking
A score can start a conversation.
It cannot finish one.
If your answers raised concerns, speak with a professional. If you are worried about someone else, start with care and stay present.
You can also explore related conversations through the Man Up & Speak Up blog, including depression in men, midlife crisis versus depression, and loneliness in men.
Then listen to the Man Up & Speak Up Podcast. Hear men talk honestly about pressure, relationships, fatherhood, loneliness, anxiety, and mental health.
Strong men talk.
Strong men listen.
Strong men ask for help.
Speak up. Start here.
Crisis Resources
If you or someone you know may be in immediate danger:
- Call or text 988 for the 988 Suicide & Crisis Lifeline
- Use the 988 online chat
- Call 911
- Go to the nearest emergency department
- Stay with the person and remove yourself from immediate danger if possible
The 988 Lifeline is free, confidential, and available 24/7.
You are not alone.