Low mood and depression

Many of us feel low at times, but how do you know if your low mood is much more and may be a sign of depression? And what can you do if you’re struggling with feeling sad and low?

In this article, we’ll cover the signs of low mood, how it’s different from depression, what can make you feel low or depressed, and how you can get help.

What is low mood?

Most of us feel low at some point during our life. This can show up in different ways for different people, sometimes even with physical symptoms like lack of energy or feeling sick.

You may start to feel low after something frustrating or upsetting has happened, like a stressful day at work, being in pain, or disagreeing with a loved one. In some cases, you might feel down but struggle to identify the reason – there may not even be a clear reason.

Low mood typically means experiencing feelings of sadness, unhappiness, or anxiety. It can be worrying and isolating to feel like this, but it doesn’t necessarily mean you’re depressed or that you’ll always feel this way.

Usually, these feelings improve or pass after a few days. If you continue to feel low for longer, it may be the sign of a mental health condition like depression.

Signs of low mood

Most commonly, low mood presents itself as sadness and anxiety/worry. This anxiety may be intense and make you feel panicked. Some people even experience panic attacks.

As well as feeling sad and/or anxious, you may also feel the desire to isolate yourself from other people and stop doing the things you enjoy. This can mean spending more time at home by yourself and skipping hobbies or other activities you typically enjoy.

You may not have as much energy as usual and might want to sleep more, but when you’re low it can sometimes be difficult to fall or stay asleep. You may also notice you’re more or less hungry than usual.

During low periods, it’s common to also feel irritable, frustrated, or even angry. You may find yourself feeling worthless or that your confidence takes a knock.

It can be hard to experience all these different thoughts and feelings, especially if you can’t pinpoint a reason for feeling this way. In most cases, these feelings should improve after a few days. 

Being kind to yourself during this time can help you deal with how you’re feeling and move forward – we’ve included some more self-care tips for when you’re feeling low later in the article. 

Is low mood the same as depression?

It’s a normal part of life for your mood to vary and to feel anxious or sad sometimes. 

But when you’re feeling low, you should usually start to feel better after a few days or weeks. If you continue to feel down for longer than 2 weeks, this can be a sign of depression.

In fact, one of the main differences between low mood and depression is how long they continue for. Depression has similar symptoms to feeling low but can go on for much longer and is more likely to be severe and interfere with daily life (like relationships, work, or school). 

What is depression?

Common symptoms of depression can include:

• Continuing feelings of sadness 

• Lack of motivation 

• Finding it hard to enjoy things

• Easily becoming irritable, annoyed, or upset

• Restlessness

• Feeling guilty or worthless

• Crying easily

• Struggling with decision making

• Weight or appetite loss

• Sleep issues

• Reduced sex drive

• Body aches

People with depression may avoid spending time with loved ones and skip hobbies and other activities that they previously enjoyed. 

Some people also experience thoughts of self-harm or suicide that they may see as ways to cope with feeling so low. These thoughts can be scary and hard to control, so it’s important to tell someone you trust if you feel this way. 

If you or someone else has plans to kill themselves and is struggling to keep themselves safe, it’s important to seek medical attention by calling 111 or visiting A&E in an emergency.

Causes of low mood or depression

There’s not one simple answer to what causes you to feel low or depressed.

Usually, there are more obvious life factors that trigger someone to feel down or low. This includes things like:

• Work stress or being unemployed

• Relationship problems or divorce

• Losing a loved one

• Money problems

• Illness or injury

• Being a carer

• General stress

But there’s not always a clear, identifiable reason as to why you’re feeling down.

Although depression can also be linked to the factors we’ve discussed above, it’s more often associated with longer term or more permanent factors. 

You’re more likely to experience depression if you dealt with abuse, trauma, neglect, or loss during your childhood as these experiences can impact your self-esteem and ability to cope with your emotions. 

Big life events can also trigger depression. “Bad” life events like divorce, bereavement, relationship problems, abuse, and physical/sexual assault can all contribute, but so can “good” events like starting a new job, getting married, moving house, or having a baby. 

A family history of mental health issues, certain medications, and other mental/physical illnesses can all contribute to experiencing depression. 

It can be overwhelming to think of all the factors that can impact your chances of developing depression, but there are also ways to manage these risks and deal with depression if it does show up.

Strategies for dealing with low mood or depression

If you’re feeling down, it’s easy to feel demotivated and stuck but there are things you can do to help your mood improve.

It’s often possible to deal with your low mood by addressing the cause. Ways to do this include dealing with what’s causing your stress, finding healthy ways to process and cope with your feelings, or getting more sleep.

Support can make all the difference too, whether that’s from loved ones or a healthcare professional. You can always ask for help – there’s no need to wait until things are unbearable to reach out to someone.

Self-help strategies

Start with small, manageable steps

When you’re feeling down, it’s common to feel tired and struggle with motivation. This can make it difficult to change your behaviour or get started with the things that can help you to feel better.

Often, waiting until you feel ready doesn’t work. Break down tasks into more manageable chunks and start small. That could be taking a ten-minute walk, calling a friend for a short chat, or doing a simple five-minute guided meditation video.

Look after yourself physically and mentally

Your physical and mental health are closely connected. It’s especially important to look after yourself when you’re at your lowest. 

This means:

• Drinking enough water

• Eating nutrient-rich foods

• Moving your body

• Going outside into nature

• Getting enough sleep

• Keeping up with your personal hygiene
  

Finding ways to manage your thoughts and mood

Everyone manages their mood differently, but some common techniques that can help include:

• Keeping a journal to explore your feelings or highlight the positive things in your life

• Tracking your moods to identify whether any activities or situations make you feel worse

• Practicing mindfulness to keep your mind in the present moment and avoid spiralling into unhelpful thought patterns
  

Reach out to someone you trust

Although it can be hard to talk about how you are feeling, many people find it useful. Having someone listen and show that they love and care for you can be really helpful too.

If you don’t feel like you can talk to someone you’re close to, charities like Samaritans have volunteers who are always there to listen.

A healthcare professional is also always available to help you, whether that’s just to listen or to provide practical solutions to help with how you’re feeling.

Professional help

If your low mood continues for more than a few days or if you can’t manage how you’re feeling by yourself, it’s best to speak to a healthcare professional. This is also important if you’re experiencing thoughts to harm yourself or others or to take your own life.

Your GP is often the first place to go for help. They’ll be able to signpost you to local services that can help, refer you to therapy, and offer medication if they think it’s appropriate.

If you need help out of hours, call 111 for advice or visit A&E in an emergency.

Final thoughts

Everyone feels low at times, and you’ll usually feel better if you try your best to take care of yourself and give it time. In the meantime, don’t be afraid to ask for support, whether that’s from a loved one or a professional.

Small daily changes can help you move a step closer to feeling better. If your low mood isn’t improving after 2 weeks, you may be experiencing depression so it’s important to seek help from a healthcare professional.