If you’re searching for this, you’re in a dark place. Let’s get straight to it: thinking “Should I give up on life?” is a signal of extreme pain. It is not a character flaw or a personal failure. It is your brain telling you that the stress you’re under is unbearable. You need to know that this state is not permanent. Research shows that life satisfaction can improve dramatically with the right support, and effective crisis support is available 24/7 to help you through the worst moments ^(1). This article gives you a private way to check in with yourself and find a clear path to getting help.
This article and quiz are for informational purposes and are not a substitute for a professional diagnosis or emergency medical help.
Take the “Should I Give Up on Life?” Quiz (A Quick Self-Check)
If you’re in immediate danger or actively planning to harm yourself, skip this quiz. Contact the 988 Suicide & Crisis Lifeline by calling or texting 988, or call your local emergency number now.
This quiz is a tool to help you notice patterns of hopelessness, stress, and coping that you might be overlooking ^(2). It is a first step to understanding just how serious your distress is, so you can take the right action. You may also find it helpful to explore other psychology tests and quizzes to gain a broader perspective on your mental wellbeing.
Quiz Instructions
- Read each statement below.
- Rate how true it has been for you over the last two weeks using the scale provided.
- Answer honestly. This is for you, not for anyone else. If it feels overwhelming, take a break. If you already feel low, consider having someone you trust nearby or on call.
Quiz Statements
Rate each statement from 0 to 3 based on how often you’ve felt this way recently.
- 0 = Never
- 1 = Sometimes
- 2 = Often
- 3 = Almost Always
- I feel hopeless about the future.
- I feel like I am a burden to the people in my life.
- I think people would be better off without me.
- I feel numb, empty, or just “checked out.”
- I struggle to find any reason to get out of bed.
- I’ve lost interest in things that used to be important to me.
- I feel alone, even when I’m around other people.
- I think about death or not wanting to exist.
- I have thought about specific ways I might hurt myself.
- I use alcohol, drugs, or other compulsive behaviors to numb my pain.
- Basic tasks like showering, eating, or working feel impossible.
- I feel like nothing I do will ever make my situation better.
- I’m too ashamed or scared to tell anyone how bad I feel.
- I have at least one person I could be honest with about this. (Score this one in reverse: 3 for “Never” and 0 for “Almost Always”)
- I know how to find professional mental health help if I decided I needed it. (Score this one in reverse: 3 for “Never” and 0 for “Almost Always”)
Total your score (0-45).
How to Make Sense of Your Quiz Responses (This Isn’t a Diagnosis)
Your score gives you a snapshot of your current distress level. It’s a signal, not a judgment. Use the table below to figure out your next step.
| What Your Responses Suggest | What To Do Next |
|---|---|
| Score 0-15: Mild Distress You’re managing, but you have moments of feeling overwhelmed or hopeless. | Take these feelings seriously. Use specific self-help tools starting today. Consider booking a check-in with a doctor or therapist to get ahead of the problem. |
| Score 16-30: Moderate Distress Thoughts of giving up or feeling numb are becoming frequent. Life feels heavy most days. | This is a serious signpost. Your pain is significant and deserves professional attention. Schedule a mental health evaluation with a doctor or therapist this week. Tell one trusted person what’s going on. |
| Score 31-45: Severe Distress You frequently think about giving up, feel trapped, and struggle with daily functioning. | This is an urgent situation. Your level of pain requires immediate support. If you scored 2 or 3 on statement #9 (having specific thoughts of self-harm), your next step is to get help now. See the section below. |
If you had any score above 0 on statements #8 or #9 (thoughts of death or self-harm): These thoughts are clinically significant and need to be addressed. Frequent thoughts of giving up are a treatable symptom, not a personal failure. Reach out to a professional or a crisis line.
What to Do Next Based on Your Quiz Responses
1. If You Feel Low but Not Suicidal Right Now (Score 0-15)
Take it seriously. Even if you’re “still functioning,” your pain is valid.
Start These Self-Help Interventions Today:
| Intervention | Time Commitment | Expected Improvement |
|---|---|---|
| Mindful Check-In | 1-5 minutes, 1-3 times daily | Immediate relief; better emotional regulation in 1-2 weeks. |
| Cognitive Coping | 5-15 minutes when distressed | Single session relief; automatic balanced thinking in 2-4 weeks. |
| Behavioral Activation | 1-3 small activities daily (5-30 minutes each) | Small mood lift after one session; noticeable changes in 1-3 weeks. |
Mindful Check-In (1-5 minutes, practice 1-3 times daily)
- Ask yourself: “What am I experiencing right now?” Notice your thoughts, emotions, and body sensations without judgment.
- Practice box breathing: Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4.
- Say “let go” on each exhale for 1 minute.
- Expected improvement: Immediate relief within minutes. With daily practice, better emotional regulation in 1-2 weeks.
Cognitive Coping (5-15 minutes when distressed)
- Write down: The situation → Your thought → Your feeling (rate 0-10)
- Question it: “What evidence supports this thought? What contradicts it?”
- Create a coping statement: “I can handle this one step at a time.”
- Expected improvement: Single session relief in 5-15 minutes. Automatic balanced thinking in 2-4 weeks with regular practice.
Behavioral Activation (Choose 1-3 small activities daily)
- Pick simple activities you’ve been avoiding (5-30 minutes each): a short walk, calling a friend, cooking one meal.
- Rate your mood before the activity (0-10 scale).
- Do the activity without waiting to “feel ready.”
- Rate your mood after.
- Expected improvement: Small mood lift after a single session. Noticeable overall changes in 1-3 weeks.
Book a check-in with a therapist or your doctor before things get worse.
2. If You Often Think About Giving Up or Feel Numb (Score 16-30)
Professional help is non-negotiable this week. Your thoughts of giving up are treatable symptoms, not a life sentence.
Schedule a Mental Health Evaluation Immediately:
Contact one of these options today:
- Your primary care doctor (request urgent appointment)
- Your insurance behavioral health line (number on your insurance card)
- SAMHSA National Helpline: 1-800-662-HELP (4357)
- Your Employee Assistance Program (EAP) if you’re employed
- University counseling services if you’re a student
Prepare This Information for Your Evaluation:
- Current symptoms you’ve experienced in the past 2-4 weeks
- Any thoughts of self-harm or feeling unsafe (be honest)
- Past mental health history and treatments
- Medical history and current medications
- Substance use patterns (alcohol, drugs)
- Major life stressors and who’s in your support system
- What you hope treatment will help you achieve
Reach out to one person. Tell someone you trust that you’re struggling. You don’t have to share everything, just start the conversation. For an additional check-in on your current state, you might consider taking an online mental health quiz to help articulate what you are feeling to others.
Create a basic safety plan (see detailed instructions below). It’s a smart tool to have, even if you don’t have an active plan right now.
3. If You Have Active Thoughts of Self-Harm or a Plan (Score 31+ or a high score on #9)
Your only job right now is to stay safe.
- Contact 988 (call or text) or your local emergency number immediately.
- Make your space safe (see detailed instructions below) or ask someone to help you remove anything you could use to harm yourself.
- Tell someone you are not safe alone. Find a person in your home or call someone to come over or stay on the phone with you.
Reaching out in a crisis is a life-saving action. It is the first step toward getting through this.
Red Flags: When to Stop Reading and Get Help Now
If any of the following are happening, your situation is urgent. Contact a crisis resource or emergency service immediately:
- You think a lot about dying or wish you wouldn’t wake up.
- You have a specific plan or ideas about how to harm yourself.
- You are actively looking for ways to act on your plan (gathering pills, buying a weapon).
- You have taken steps to acquire means for self-harm.
- You feel completely trapped with no way out.
- You are unable to do basic things like eat or shower because the pain is too much.
- You are using much more alcohol or drugs to numb out.
- You have ingested potentially harmful substances.
If any of these apply, call 911 or go to the nearest emergency room now. Asking for help is the strongest move you can make. Telling someone what’s happening doesn’t make it worse, it opens the door to safety ^(3).
Build a Safety Plan: Your Emergency Guide
A safety plan is a written list of what to do when suicidal thoughts get worse. It’s your personal emergency protocol. Create one now, even if you’re only experiencing mild distress.
Step-by-Step Instructions for Creating Your Safety Plan
1. Warning Signs
Write down the specific thoughts, feelings, or situations that signal a crisis is starting.
Examples:
- “I start thinking ‘no one cares'”
- “I feel exhausted and want to sleep all day”
- “I can’t stop crying”
- “I start isolating and ignoring texts”
2. Things I Can Do Alone (Internal Coping Strategies)
List 3-5 simple activities you can try first before reaching out to others.
Examples:
- Box breathing for 2 minutes
- Take a 5-minute walk around my room or outside
- Listen to my calming playlist (name specific songs)
- Watch a comfort movie (name it)
- Hold an ice cube in my hand
- Use the 5-4-3-2-1 grounding technique
3. People I Can Call (Social Support)
List at least 3 people with their phone numbers. Include friends, family, or anyone you trust.
Example format:
- Mom: [phone number]
- Best friend Alex: [phone number]
- Cousin Jamie: [phone number]
4. Professionals to Contact
Add contact information for your treatment providers and crisis resources.
Example:
- My therapist Dr. Smith: [phone number]
- My doctor: [phone number]
- 988 Suicide & Crisis Lifeline: call or text 988
- Crisis Text Line: text HOME to 741741
5. Making My Space Safe (Environmental Safety)
If you’re experiencing severe distress (score 31+) or have any thoughts of self-harm, follow these specific protocols:
Items to Remove or Lock Up Immediately:
- All medications (prescription, over-the-counter, vitamins, supplements)
- Sharp objects (knives, razors, scissors, needles, pins)
- Ligatures (ropes, belts, cords, ties, long cables)
- Firearms and weapons (preferably removed from home entirely)
- Toxic substances (cleaners, chemicals, automotive fluids)
- Alcohol and recreational drugs
How to Store These Items Safely:
- Use locked containers or safes. Never rely on just hiding items.
- Give the keys or lock combinations to a trusted person.
- You (the person at risk) must not have access to the locks.
- Have a trusted person dispense medications one dose at a time under supervision.
- If firearms must remain in the home: store unloaded in a locked safe with ammunition stored separately in a different locked location.
- Best option for firearms: Remove them from your home entirely and have someone else store them off-site.
Involving a Trusted Person:
- Choose someone who can help you immediately (lives nearby or can come over quickly).
- Tell them: “I’m not safe right now. I need you to help me remove or lock up things I could use to hurt myself.”
- Walk through your home together and identify all potentially harmful items.
- Have them take control of locked storage and keep all keys/combinations.
- During high-risk periods, ask them to stay with you or check on you every 10-15 minutes.
- Ask them to supervise if you need to use potentially dangerous items (cooking, taking medication).
- Make sure they know to call 988 or 911 immediately if you actively attempt self-harm.
Where to Store Your Safety Plan:
- Save it on your phone (screenshot, note app, or document)
- Keep a printed copy in your wallet or purse
- Put a copy on your bedside table
- Share a copy with your trusted support person
- Give a copy to your therapist or doctor
Use your safety plan in order: Start with step 1, move to step 2 if step 1 doesn’t help, and so on. If you reach step 4 and still don’t feel safe, call 911 or go to the emergency room.
Immediate Support: Who to Call or Text Right Now
These resources are free, confidential, and available 24/7:
- Call or Text 988 (U.S.): This connects you to the Suicide & Crisis Lifeline. A trained counselor will listen and support you ^(1).
- Chat with 988: If talking on the phone feels too hard, use the chat service at 988lifeline.org/chat/.
- Crisis Text Line: Text HOME to 741741 to connect with a crisis counselor.
- Emergency Services: If you are in immediate danger or an attempt is in progress, call 911 or your local emergency number.
- Outside the U.S.: Search for “[your country] suicide crisis hotline” to find local support. The International Association for Suicide Prevention (IASP) has a global directory ^(3).
You can call for yourself or if you are worried about someone else. Their job is to help you stay safe through the peak of the crisis.
Thinking “Should I Give Up?” Doesn’t Mean You’re Broken
Let’s be clear. Asking this question is a symptom of intense psychological pain, not a rational decision. It’s often driven by conditions like depression, burnout, trauma, or profound hopelessness. Your brain is telling you something is wrong and needs attention. Research shows that while these feelings are intense, they are not permanent. With the right support, people move from wanting to give up to feeling hopeful and satisfied with their lives again.
What This Quiz Actually Tells You (And What It Doesn’t)
What the “Should I Give Up on Life?” Quiz Can Help You Notice
This quiz is designed to do three things:
- Flag the signs: It helps you spot symptoms of severe stress, depression, or hopelessness that you might be dismissing ^(2).
- Identify patterns: It shows you what your brain is doing to cope, like isolating, self-medicating, or shutting down completely ^(4).
- Prompt a decision: It gives you a reason to decide to get help now, instead of waiting for things to get even worse.
Mental health and life satisfaction are measurable, and they often improve with treatment ^(5). This quiz is your first data point.
What This Quiz Cannot Do
- It cannot diagnose you. Only a trained professional can do that after a real conversation.
- It cannot predict the future. A high score today does not mean things will never get better. Hopelessness makes you feel that way, but it lies.
- It cannot replace a crisis line. If you are in immediate danger, you need to talk to a live person, not look at a score ^(1).
Don’t fall into the trap of using a high score as “proof” that you’re beyond repair. Your distress is real and valid, and you deserve help no matter how you scored.
Why Your Brain Makes Giving Up Feel Like the Only Move
How Hopelessness Twists Your Reality
Hopelessness is a cognitive filter that warps your perception. It does three things:
- It makes the future look permanently dark and empty.
- It makes your goals feel completely blocked or pointless.
- It convinces you that nothing you do matters.
This leads to thoughts like, “What’s the point?” or “Nothing ever changes for me.” Hopelessness is one of the strongest predictors of suicidal thinking, but therapies that target it directly can shift these beliefs and improve your mood.
Depression and That Numb, “Checked-Out” Feeling
The quiz items about losing interest, feeling empty, and struggling with daily tasks are classic signs of depression. Another key symptom is emotional numbness, feeling detached from your life, like you’re just going through the motions on autopilot. This isn’t a character flaw. It’s a survival mechanism your brain uses when it’s overloaded with pain.
The Weight of Loneliness and Feeling Like a Burden
Thinking that you ruin things for others or that no one would miss you is a common and dangerous part of depression. These feelings cause you to pull away from the very people who could help you. Research shows that isolation is a major risk factor, but supportive relationships are one of the most powerful things that protect people and help them stay alive ^(1). Connection is the antidote, even when it feels impossible.
When to Get Professional Help (Even If It’s Not a Crisis)
Getting professional help is a sign of strength, not weakness. It’s time to talk to a professional if:
- You’ve felt low, empty, or lost interest in things for more than two weeks.
- You’ve had big changes in your sleep, appetite, or energy.
- You’re struggling to focus at work or school.
- You feel constant guilt, shame, or worthlessness.
- You have frequent thoughts of giving up, even without a plan.
- You’re using alcohol, drugs, or risky behaviors to cope.
Start by talking to your primary care doctor, a campus counseling center, or a teletherapy platform. You don’t have to be on the edge to deserve support.
What Helps: Proven Treatments and Supports That Can Shift Hopelessness
How Therapy Can Help You When You Feel Like Giving Up
Therapy isn’t just about talking. It’s about building skills to change how you think and act.
| Therapy Type | Core Focus | Key Self-Administered Technique |
|---|---|---|
| Cognitive-Behavioral Therapy (CBT) | Identifying and challenging hopeless, all-or-nothing thoughts. | Thought Records: Write down, examine evidence for, and create alternatives to negative thoughts. |
| Behavioral Activation (BA) | Slowly adding small, meaningful actions back into your day to fight numbness and build momentum. | Activity Scheduling: Schedule 1-3 small, valued activities daily and complete them without waiting for motivation. |
| Acceptance and Commitment Therapy (ACT) | Learning to carry pain differently while taking steps toward what truly matters to you. | Defusion: Rephrase thoughts to create distance (e.g., “I’m having the thought that I’m worthless”). |
Cognitive-Behavioral Therapy (CBT) – Self-Administered Techniques:
CBT helps you identify and challenge the hopeless, all-or-nothing thoughts that are dragging you down.
Thought Records (practice when distressed):
- Write your exact thought (“I’m a failure and nothing will ever work out”)
- Rate your belief in the thought (0-100%) and your distress level (0-10)
- Examine the evidence: What supports this thought? What contradicts it?
- Generate an alternative thought (“I’m struggling right now, but I’ve overcome challenges before”)
- Rate your belief in both thoughts again
- Test the alternative thought behaviorally by taking one small action
Problem-Solving Technique:
- Separate worries into solvable and unsolvable
- For solvable worries: Define the problem in one clear sentence
- Brainstorm all possible options (don’t judge them yet)
- Choose one small action you can take today
- Take the action and evaluate the result
Worry Time:
- Set aside 15 minutes daily at the same time
- When repetitive worries arise during the day, write them down and postpone them to your scheduled worry time
- During worry time, address concerns using the problem-solving technique
- This prevents all-day rumination
Behavioral Activation (BA) – Self-Administered Approach:
BA focuses on slowly adding small, meaningful actions back into your day to fight numbness and build momentum.
Daily Implementation:
- List activities you’ve been avoiding (showering, calling a friend, going outside)
- Rate each by ease (1-10) and value/importance (1-10)
- Schedule 1-3 activities per day, starting with easier ones
- Predict your mood before the activity (0-10 scale)
- Complete the activity without waiting to “feel ready”
- Rate your mood after completion
- Focus on completing the action, not on controlling your emotions
- Treat each activity as an experiment, not a test of your worth
Important: You don’t need to feel motivated to start. Action often comes before motivation returns.
Acceptance and Commitment Therapy (ACT) – Self-Administered Techniques:
ACT teaches you how to carry your pain differently while taking steps toward what truly matters to you.
Defusion Technique (reduces thought power):
- When you have a painful thought, say it out loud with this phrase: “I’m having the thought that [insert thought]”
- Example: Instead of “I’m worthless” → “I’m having the thought that I’m worthless”
- This creates distance between you and the thought, reducing its control over you
Acceptance Practice:
- When painful emotions arise, say: “I notice I’m feeling [emotion]. I’m willing to have this feeling while I do what matters.”
- Don’t try to make the feeling go away. Let it be present without fighting it.
- Focus your energy on your actions, not on emotion control.
Values-Based Action:
- Identify what matters most to you (relationships, creativity, helping others, learning, nature)
- Ask: “What would I do today if I were living according to this value?”
- Take one small action aligned with that value, even if your mood stays low
- Example: If connection matters, send one text to a friend, even if you don’t feel like it
These therapies are proven to reduce hopelessness and suicidal thinking. Studies show that life satisfaction scores often increase during and after treatment.
Medications and Other Medical Options
For some people, medication can be a critical tool.
- Antidepressants can help regulate mood, energy, and thinking, making it easier to engage in therapy and life.
- For depression that has not responded to initial treatments, doctors have other options like TMS (transcranial magnetic stimulation) or ECT (electroconvulsive therapy), which are safe and effective for severe cases.
- Newer, rapid-acting treatments like ketamine (under strict medical supervision) can provide fast relief for some people with severe, treatment-resistant depression.
This decision is always made with a doctor and usually works best when combined with therapy and other support.
Everyday Coping Steps You Can Start Today (Even If You Feel Empty)
1. Make It Through the Next Hour
When things feel overwhelming, shrink your focus. Your only goal is to get through the next hour.
- Name it: Say “Right now I feel hopeless” out loud. Acknowledging it can reduce its power.
- Use your senses: Use a grounding exercise. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
- Change your temperature: Hold an ice cube or splash cold water on your face. The intense sensation can break the mental loop.
- Text someone: Send a simple message: “I’m having a hard time. Can you talk?”
2. Take Small Actions That Push Back Against Numbness
Behavioral activation starts with tiny steps. Don’t wait until you “feel like it.”
- Sit by a window for five minutes.
- Listen to one song, without pressure to feel anything.
- Wash one dish.
- Take a slow walk around your room.
These actions act like a wedge, slowly creating space for more energy and hope to return.
You Don’t Have to Do This Alone: Reaching Out and Letting People In
How to Tell Someone You’re Struggling
It’s hard, but it’s a critical step. Here are some scripts you can use:
- “I’ve been having a really hard time and some scary thoughts. I don’t need you to fix it, but I could use someone to listen.”
- “I’m not okay and I’m worried about myself. Can we talk for a bit?”
- “I feel like giving up. I’m safe right now, but I need help figuring out what to do.”
Most people would rather know you’re suffering than find out too late.
Finding Supportive Communities and Peer Help
You are not the only one who has ever felt this way.
- Support groups for depression, anxiety, or suicidal thoughts (online or in-person) can connect you with people who get it.
- Recovery groups are essential if substance use is part of your struggle.
- Identity-based communities (for LGBTQ+ folks, veterans, etc.) provide understanding for specific pressures you may face.
Rebuilding Reasons to Stay: Purpose, Meaning, and Life Satisfaction
Why Life Can Feel Pointless Now, and Why That Can Change
When you’re in deep pain, your brain short-circuits. It blocks positive memories and makes the future look like an extension of your worst day. Life satisfaction scores are often very low during serious mental illness, but research shows they rise over time with treatment and support.
Take One Tiny Step Toward a Future You Might Want
Your goal right now isn’t to fix your whole life. It’s to leave a small crack in the door for a future that could feel different.
- Name one thing that used to matter to you (a person, a hobby, a value, a cause).
- Picture one tiny action you could take this week that points toward that thing (messaging that person, watching a video about that hobby).
- Schedule it. Put it in your calendar.
This small act is a vote for a future you.
Final Check-In: What Your Quiz Really Means (and What It Doesn’t)
- Thoughts of giving up are signals of real pain, not proof that you are weak or your life is worthless.
- Your quiz results show the intensity of your struggle right now, not who you are or what your future must be.
- Many people who once felt exactly as you do now are alive and grateful they stayed and got support.
The most important step is the next one. If you’re in immediate danger, contact a crisis line or emergency services now. If you’re not in crisis but feel stuck, your mission this week is to reach out to one professional and one trusted person. Your life is worth one more call, one more conversation. Help is real, and change is possible, even if you can’t see it yet.
Frequently Asked Questions
1. What are five signs that a person may be depressed and suicidal?
Five key signs include: talking about feeling hopeless or having no reason to live; withdrawing from friends, family, and activities; increasing use of alcohol or drugs; extreme mood swings; and expressing thoughts of being a burden to others.
2. What are five good reasons you should not give up?
- The intense pain you feel now is often temporary and treatable.
- Your death would cause lasting grief to people who care about you, even if you cannot see it now.
- There are still experiences, connections, and moments of joy you have yet to live.
- You have the potential to get through this and use your experience to help others.
- Effective treatments and support systems exist that can help you rebuild a life you find meaningful.
3. What are the 7 steps in changing your life?
While there is no single formula, a common framework includes:
- Acknowledging a change is needed (like you are doing now).
- Identifying the core problem (e.g., hopelessness, depression).
- Seeking professional guidance and support.
- Setting one small, realistic goal.
- Taking consistent, tiny actions toward that goal (behavioral activation).
- Building a supportive social circle.
- Practicing self-compassion and adjusting the plan as you go.
4. How do I find my purpose in life?
Purpose is not usually found in one grand moment. It is built through small actions aligned with your values. Start by asking: What matters to me? (e.g., kindness, creativity, helping others). Then, take one small step in that direction. Volunteer for an hour, learn a new skill, or reconnect with someone you care about. Purpose grows from action, not the other way around.
Citations
^(1) https://988lifeline.org/help-yourself/
^(2) https://www.psychologytoday.com/us/tests/health/mental-health-assessment
^(3) https://www.iasp.info/suicidalthoughts/
^(4) https://www.betterhelp.com/advice/psychology/giving-up-on-life-it-could-be-a-sign-you-need-help/
^(5) https://ppc.sas.upenn.edu/resources/questionnaires-researchers/satisfaction-life-scale