Mental health and wellbeing : Low mood, sadness and depression

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  • a-low-mood-often-gets-better-after-a-few-days-or-weeks.





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    • having-suicidal-thoughts-or-thoughts-about-harming-yourself

    Symptoms of a low mood

    Symptoms of a general low mood may include feeling:

    • sad
    • anxious or panicky
    • more tired than usual or being unable to sleep
    • angry or frustrated
    • low on confidence or self-esteem

    A low mood often gets better after a few days or weeks.

    It's usually possible to improve a low mood by making small changes in your life. For example, resolving something that's bothering you or getting more sleep.

    Symptoms of depression

    If you have a low mood that lasts 2 weeks or more, it could be a sign of depression.

    Other symptoms of depression may include:

  • mood-self-assessment.


    If you're not sure how you feel, try our mood self-assessment.

  • Things you can try to help with a low mood

  • samaritans,

  • try-the-6-ways-to-feel-happier,-which-are-simple-lifestyle-changes-to-help-you-feel-more-in-control-and-able-to-cope

  • find-out-how-to-raise-your-self-esteem

  • consider-peer-support,-where-people-use-their-experiences-to-help-each-other.-find-out-more-about-peer-support-on-the-mind-website

  • try-mindfulness,-where-you-focus-on-the-present-moment

  • listen-to-free-mental-wellbeing-audio-guides

  • search-and-download-relaxation-and-mindfulness-apps-or-online-community-apps-from-the-nhs-apps-library

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  • Don't

    • do not try to do everything at once; set small targets that you can easily achieve

    • do not focus on the things you cannot change – focus your time and energy into helping yourself feel better

    • try not to tell yourself that you're alone – most people feel low sometimes and support is available

    • try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood. These can all contribute to poor mental health

  • Low mood, sadness and depression audio guide

    In this 10-minute audio guide, Dr Chris Williams talks you through ways to tackle low mood, sadness and depression.

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    Further information and support

    The mental health charity Mind offers more information on:

    Your Mind Plan on the Every Mind Matters website sends personalised tips and advice to your email inbox.

  • cognitive-behavioural-therapy-(cbt)-on-the-nhs.



    Where to get NHS help for a low mood

    Referring yourself for therapy

    If you need more support, you can get free psychological therapies like cognitive behavioural therapy (CBT) on the NHS.

    You can refer yourself directly to an NHS psychological therapies service (IAPT) without a referral from a GP.

  • find-an-nhs-psychological-therapies-service-(iapt)


    Find an NHS psychological therapies service (IAPT)

    • you've-had-a-low-mood-for-more-than-2-weeks
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    See a GP if:

    • you've had a low mood for more than 2 weeks
    • you're struggling to cope with a low mood
    • things you're trying yourself are not helping
    • you would prefer to get a referral from a GP
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    Ask for an urgent GP appointment or call 111 if:

    • you need help urgently, but it's not an emergency

    111 can tell you the right place to get help if you need to see someone. Go to or call: 111.

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    • you-have-seriously-harmed-yourself-–-for-example,-by-taking-a-drug-overdose



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    Call 999 or go to A&E now if:

    • you or someone you know needs immediate help
    • you have seriously harmed yourself – for example, by taking a drug overdose

    A mental health emergency should be taken as seriously as a medical emergency.

    Find your nearest A&E

  • caring-for-someone
  • financial-problems-–-unexpected-bills-or-borrowing-money
  • health-–-illness,-injury-or-losing-someone-(bereavement)
  • even-significant-life-events-such-as-buying-a-house,-having-a-baby-or-planning-a-wedding-could-lead-to-feelings-of-sadness.




    Causes of a low mood

    There are many reasons why you might feel low at some point in your life.

    Any sort of difficult event or experience could lead to sadness or low self-esteem. Sometimes it's possible to feel low without there being an obvious reason.

    Identifying the cause

    If you know what's causing your low mood it might be easier to find ways to manage it.

    Some examples of things that may cause a low mood include:

    • work – feeling pressure at work, unemployment or retirement
    • family – relationship difficulties, divorce or caring for someone
    • financial problems – unexpected bills or borrowing money
    • health – illness, injury or losing someone (bereavement)

    Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of sadness.

    You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

    Find out more about the 5 steps to mental wellbeing.

  • seasonal-affective-disorder-(sad) --feeling-low-or-depressed-after-the-birth-of-a-child --postnatal-depression ">

    Conditions related to low mood and depression

    Symptoms Possible cause
    feeling low or depressed in a seasonal pattern, usually during winter seasonal affective disorder (SAD)
    feeling low or depressed after the birth of a child postnatal depression
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