Low mood and depression – what can help 

Discover the differences between low mood and depression, and tips for feeling brighter.

What are the symptoms?

What are the causes?

What can help?

When to see a doctor

Finding support 

__While sadness may not be comfortable, it’s often a normal response to life’s challenges, and should soon pass. But if low mood doesn’t go away, it could be a symptom of depression – and you may need support. Discover simple life changes and what to do if that doesn’t help. __

It’s completely natural to feel down occasionally, for all sorts of reasons. Maybe you’ve had a disappointment, or you’re facing some challenging issues, such as relationship problems, stress at work, or family worries, for example. 

You may not always be able to pinpoint exactly why you feel down, but whatever the reason, the feelings usually go away within 2 weeks. 

A low mood that doesn’t go away can be a sign of [depression](https://www.livehealthily.com/health-library/conditions/depression) – and it’s important to be able to tell the difference so you can get the right support. 


## What are the symptoms?
Symptoms of low mood may include:
- sadness
- feelings of [anxiety](/health-library/conditions/anxiety)
- tiredness and/or trouble sleeping
- frustration or anger
- low on confidence or self-esteem.

It may feel difficult at the time, but a low mood is temporary, usually improving after a few days or weeks. 

You’ll probably find that doing some simple things to look after yourself can make a difference to the way you feel.  

If your low mood is lasting longer than 2 weeks then this may be a symptom of depression. Other signs include:

- feelings of hopelessness
- loss of enjoyment in life
- lack of concentration
- thoughts of [harming yourself](https://www.livehealthily.com/health-library/conditions/self-injury) or [taking your own life](https://www.livehealthily.com/health-library/conditions/suicide).

Seek medical help urgently if you’re experiencing [symptoms of depression](https://www.livehealthily.com/health-library/conditions/depression). 


Get help with this

## What are the causes?
You can feel down for lots of different reasons. It may be useful to think about what’s causing your low mood, as understanding it could help you find ways to manage it. 

Difficult experiences or situations can affect your mood. This will be personal to you, but some examples include:

- family issues, such as relationship problems, or the pressure of caring responsibilities
- financial difficulties
- work-related issues, such as feeling under lots of pressure in your job, or being out of work
- health concerns
- significant life events, even ones that are generally seen as positive, like having a baby or buying a house
- season changes – many people feel down when the days get shorter in fall and winter, although it’s important to note the “winter blues” that lots of people experience is milder than the more serious form of depression called [seasonal affective disorder](https://www.livehealthily.com/health-library/conditions/seasonal-affective-disorder) (SAD)
- hormones – some women experience [mood dips before their period](https://www.livehealthily.com/health-library/conditions/premenstrual-syndrome) and [perimenopausal hormone changes](https://www.livehealthily.com/health-library/conditions/perimenopause) can also affect mood, especially as it typically comes at a time when you may be dealing with other pressures, such as ageing parents.


## What can help?
Whatever’s behind your low mood, looking after your mental health can help you cope better at stressful times. 

Many of the proven self-care tips for lifting your mood are simple things that also support your physical wellbeing. They include: 

- __getting regular exercise__ – even walking for 30 minutes a day can make a difference to the way you feel mentally and physically
- __eating regular, balanced meals and drinking plenty of fluids__ to help your energy levels and focus 
- __avoiding or reducing alcohol and/or caffeine__, which can affect mood and wellbeing
- __having a regular sleep schedule__
- __finding relaxation techniques that work for you__, such as meditation or breathing exercises – and practicing them consistently. 

Other ways you can support your emotional wellbeing include:
- sharing your feelings with those close to you
- practicing gratitude – each day, record some small things you feel grateful for, in whatever way works for you, such as in a journal or on an app 
- setting goals, prioritizing your most important tasks, and trying not to take on too much
- doing things you enjoy, such as hobbies that don’t put you under too much pressure, reading, listening to music, or spending time in nature. 

Everyone’s different, and it may take a little time to figure out the package of self-care that works for you. 

Making big changes can feel overwhelming when you’re down, but the good news is that often, small things can make a real difference.


## When to see a doctor
If your low mood doesn’t respond to self-care, and goes on for most days, for longer than 2 weeks, you should see your doctor. This could be a symptom of [depression](https://www.livehealthily.com/health-library/conditions/depression), and you may need medical support to address it. 

This also applies if your low mood is linked to hormone changes or the time of year. 

A good general guide is that if your feelings of sadness don’t improve with self-care, and are getting in the way of your life, see your doctor for more support. 


## Finding support 
There are lots of organizations offering support for low mood and depression, including more lifestyle tips for looking after your mental health. Here are a few:

- [The Mental Health Coalition](https://www.thementalhealthcoalition.org/resources/)
- [Mental Health America](https://mhanational.org)
- [The Black Dog Institute](https://www.blackdoginstitute.org.au)
- [Mind](www.mind.org.uk)
- [Canadian Mental Health Association](https://cmha.ca)


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References

Charlotte Haigh

Jo Wheatley

Dr Tamer T Malak

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