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Real problem

Feeling low is a part of all our lives at some stage. Everyone feels upset, sad or disheartened from time to time, but for some of us it can be a real problem.

The good news is that there are things you can do to improve your mood.

What is low mood? Am I depressed?

Everyone feels low or down from time to time. It does not always mean something is wrong. Feeling low is common after distressing events or major life changes, but sometimes periods of low mood happen for no obvious reason.

You may feel tired, lacking confidence, frustrated, angry and worried. But a low mood will often pass after a couple of days or weeks – and there are some easy things you can try and small, everyday changes you can make that will usually help improve your mood.

If you’re still feeling down or no longer get pleasure from things for most of each day and this will last for several weeks, you may be experiencing depression.

The tips on this page should help, but you may also want to find out about what further support is available.

Top tips to improve your mood

Try self-help CBT techniques

Using short video guides and practical strategies can help you deal with worries, anxiety and unhelpful thoughts, work through problems in new ways and build resilience.

Increase helpful activity

Low mood can stop us doing important or enjoyable activities. Try listing these things and doing some each day. Start with easier ones and, as you progress, your mood should improve.

Talk to someone

Trusted friends, family and colleagues, or contacting a helpline, can help us when we are struggling.

Get better sleep

Low moods can make us feel tired, and tiredness can also have a bad impact on our mood.

Boost your mood with music

Music can be a powerful way to change our feelings. See if you can create a playlist to listen to when feeling low – start with slower choices and gradually move to faster, uplifting songs. This can help your mood to gradually lift too.

A little activity every day

If you can, doing little things every day to be more active – like taking the stairs instead of a lift, or standing up to stretch your legs every so often when sitting down for long periods can really lift your mood.

Signs of low mood

Feeling low may cause someone to stop doing the things they like, cut themselves off from loved ones or have difficulty sleeping. Other signs include feeling:

• Sad
• Worried, anxious or panicked
• Tired
• Less confident
• Frustrated, irritated or angry

A low mood should lift after a few days, but if it lasts longer than about 2 weeks, it may be a sign of depression.

Some physical illnesses can cause depression, so it’s important to rule out possible physical causes or side effects from any medication you are taking.

If you’re having thoughts that life’s not worth living, or you’re self-harming or thinking about doing so, it’s important to tell someone. You do not have to struggle alone – urgent help and support is available right now if you need it.

Possible causes of low mood or depression

There are lots of things that can influence our mental health, such as our upbringing, childhood environment, things that happen to us and even our temperament.

Learn more about what affects our mental health and what support is available for life’s challenges.

Support if you have low mood or depression

Seek NHS support

If low mood is affecting your daily life or causing you distress, call NHS 111, talk to your GP or refer yourself for psychological therapy through the NHS IAPT service (England only).

Try a Reading Well book

Reading Well for mental health provides helpful information and support, with books on mindfulness and other subjects available free from your local library.

Helping someone else

Get tips and advice on helping others struggling with their mental health.

Urgent support

If you cannot wait to see a doctor and feel unable to cope or keep yourself safe, it’s important to get support – services are still open during the coronavirus pandemic.