Childline
Get help and advice about a wide range of issues. Call 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.
Low mood
Most people feel low sometimes, but if it’s affecting your life, there are things you can try that may help.
Support is also available if you’re finding it hard to cope with low mood, sadness or depression.
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:
- not getting any enjoyment out of life
- feeling hopeless
- not being able to concentrate on everyday things
- having suicidal thoughts or thoughts about harming yourself
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
- family – relationship difficulties, divorce or caring for someone
- financial problems – unexpected bills or borrowing money
- health – illness, injury or losing someone (bereavement)
You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.
Do
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try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call 116 123 or email jo@samaritans.org if you need someone to talk to
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try the 6 ways to feel happier, which are simple lifestyle changes to help you feel more in control and able to cope
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find out how to raise your self-esteem
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consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
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try mindfulness, where you focus on the present moment
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listen to free mental wellbeing audio guides
Don't
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do not try to do everything at once; set small targets that you can easily achieve
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do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
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try not to tell yourself that you’re alone – most people feel low sometimes and support is available
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try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood. These can all contribute to poor mental health
Where to get NHS help for a low mood
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
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 NHS 111 online or call 111.
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.
Get some help
Organisations that can help
Samaritans
Whatever you're going through, you can contact the Samaritans for support. This is a listening service and does not offer advice or intervention.
The Mix
The Mix can help you take on any challenge you’re facing - from mental health to money, from homelessness to finding a job, from break-ups to drugs.
Papyrus
Are you, or is a young person you know, not coping with life? For confidential suicide prevention advice contact HOPELINE247.
Shout
It's free to text Shout on 85258 from all major mobile networks in the UK anytime, day or night. Your messages are confidential and anonymous.
Youngminds
Whether you want to understand more about how you're feeling and find ways to feel better, or you want to support someone who's struggling, Youngminds can help.