{
  "assessmentTests": {
    "seasonal_depression_screener": {
      "name": "Seasonal Mood Check-In",
      "desc": "A 20-question self-reflection across four domains: mood & energy shift, sleep changes, appetite & carb craving, and the seasonal reversal pattern. A self-reflection tool, not a diagnostic tool, screening instrument, or medical device.",
      "recommendation": "Your seasonal mood profile",
      "questions": [
        {
          "question": "When fall arrives and the days get shorter, my mood noticeably drops compared to how I feel in summer.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "During the darker months, I feel low on energy in a way that doesn't match how much sleep I'm getting.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Activities I normally enjoy feel like more effort to get excited about once the weather turns cold and grey.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I notice a heavier, more sluggish feeling in my body specifically during the fall and winter months.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "On overcast winter days, it's harder to shake a flat or joyless mood, even when nothing bad has happened.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "In the winter, I sleep noticeably more than usual and still wake up feeling like I haven't rested.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Getting out of bed on dark winter mornings feels like a much bigger struggle than it does in the summer.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I find myself napping or wanting to nap during the day more often once the clocks change and days shorten.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "In winter, I could easily sleep 9-10+ hours a night and still crave more, unlike my usual sleep pattern.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "The urge to hibernate, staying in bed longer, feeling groggy for hours, is stronger for me in winter than any other season.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "As the weather turns colder, I crave starchy or sugary foods, bread, pasta, sweets, more than I do in warmer months.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I notice my weight tends to creep up over the winter and come back down once spring arrives.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "During fall and winter, comfort food feels almost necessary to get through the day, in a way it doesn't in summer.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "My appetite in general feels bigger in the darker months, even without a change in my activity level.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I've caught myself reaching for carb-heavy snacks specifically on short, grey winter days.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Looking back over the past few years, my low moods have shown up mainly in fall and winter, not spring or summer.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "When spring or summer arrives, my mood and energy reliably bounce back to normal, without me doing anything different.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I can predict roughly which months of the year will be hardest for me emotionally, based on past winters.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "A sunny vacation or an unusually bright winter week noticeably lifts my mood in a way winter itself doesn't.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "If I compare how I feel in June to how I feel in December, the difference is dramatic and has repeated year after year.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        }
      ],
      "dimensions": {
        "mood_energy_shift": {
          "name": "Mood & Energy Shift",
          "desc": "How much your day-to-day mood and energy level change once the days get shorter and colder, compared to spring and summer.",
          "high": "Your mood and energy drop noticeably once fall and winter set in, in a way that feels distinct from your baseline the rest of the year.",
          "low": "Your mood and energy stay fairly steady across the year, regardless of how short or dark the days get.",
          "icon": "🔋",
          "science": "Rosenthal, N.E., Sack, D.A., Gillin, J.C., et al. (1984). Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72-80."
        },
        "sleep_changes": {
          "name": "Sleep Changes",
          "desc": "Whether your sleep shifts toward sleeping more and struggling to wake (hypersomnia) during darker months, the atypical pattern most associated with seasonal depression.",
          "high": "You sleep noticeably more in winter and still wake up unrested, closer to oversleeping than the insomnia more common in non-seasonal low moods.",
          "low": "Your sleep pattern stays about the same across seasons, without a strong pull toward extra sleep in winter.",
          "icon": "😴",
          "science": "Rosenthal, N.E., Sack, D.A., Gillin, J.C., et al. (1984). Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72-80."
        },
        "appetite_carb_craving": {
          "name": "Appetite & Carb Craving",
          "desc": "How much your appetite, especially for starchy and sugary carbohydrates, increases during fall and winter compared to the rest of the year.",
          "high": "You notice real carbohydrate cravings and a bigger appetite in the colder months, often alongside some seasonal weight gain.",
          "low": "Your appetite and food cravings stay fairly consistent no matter what season it is.",
          "icon": "🍞",
          "science": "Rosenthal, N.E., Genhart, M.J., Caballero, B., et al. (1989). Psychobiological effects of carbohydrate- and protein-rich meals in patients with seasonal affective disorder and normal controls. Biological Psychiatry, 25(8), 1029-1040."
        },
        "seasonal_pattern": {
          "name": "Seasonal Pattern",
          "desc": "The core diagnostic differentiator for seasonal depression: whether your low periods reliably show up in fall/winter and reliably lift by spring/summer, year after year.",
          "high": "Your mood follows a clear, repeating seasonal calendar, worse in fall/winter, reliably better in spring/summer, that you can predict from past years.",
          "low": "Your mood doesn't track the calendar in a predictable way; good and hard stretches don't line up with a particular season.",
          "icon": "🍂",
          "science": "Kasper, S., Wehr, T.A., Bartko, J.J., Gaist, P.A., & Rosenthal, N.E. (1989). Epidemiological findings of seasonal changes in mood and behavior: a telephone survey of Montgomery County, Maryland. Archives of General Psychiatry, 46(9), 823-833."
        }
      },
      "results": {
        "minimal": {
          "name": "Steady All Year",
          "desc": "Your reflections suggest the changing seasons don't shift your mood, sleep, or appetite in a noticeable way. You may notice the shorter days like anyone does, but fall and winter don't seem to carry a heavier pattern for you.",
          "recommendation": "Keep an eye on the basics through the darker months anyway: daylight exposure, movement, and regular routines all support steady mood year-round, even for people who don't run a seasonal pattern."
        },
        "mild": {
          "name": "Autumn Dip",
          "desc": "Your reflections suggest a mild seasonal dip, a bit more tiredness, a bit more craving for comfort food, some pull toward extra sleep, once the days shorten. This is a very common pattern and often responds well to small, proactive changes.",
          "recommendation": "Try getting outside during daylight hours, especially in the morning, and keep movement and social contact steady through the darker months. If the dip deepens or lingers past a couple of months, a conversation with a doctor or counsellor is a reasonable next step."
        },
        "moderate": {
          "name": "Winter Slump",
          "desc": "Your reflections point to a real seasonal pattern, mood, sleep, and appetite shifting together once fall and winter arrive, and reliably lifting by spring. This is a well-recognized pattern, not a personal failing, and it responds well to the right support.",
          "recommendation": "Consider talking with a doctor or therapist about seasonal affective disorder specifically, options like light therapy, CBT adapted for seasonal patterns, and daylight-focused routines all have solid evidence behind them. If thoughts of self-harm come up, please contact a crisis line straight away."
        },
        "severe": {
          "name": "Deep Winter",
          "desc": "Your reflections suggest fall and winter hit you hard, low mood, oversleeping, strong carb cravings, and a pattern that repeats year after year and lifts again by spring. This is not a diagnosis, but it's a strong enough signal that professional support is worth pursuing soon.",
          "recommendation": "Please consider talking with a doctor or mental health professional soon about seasonal affective disorder, light therapy and other seasonal-specific treatments have strong evidence and can meaningfully shorten how hard the winter feels. If thoughts of suicide or self-harm come up, please reach a crisis helpline right away: 988 Suicide & Crisis Lifeline (US), Samaritans 116 123 (UK/IE), Crisis Text Line (text HOME to 741741), or findahelpline.com for your country. You deserve caring support."
        }
      }
    }
  },
  "testNames": {
    "seasonal-depression-screener": "Seasonal Mood Check-In"
  }
}