Low Mood

1) What it is

Low mood is feeling sad, flat, tearful, unmotivated or irritable. It can be short-term (stress-related) or part of depression. If it lasts 2+ weeks most days or affects daily life, it’s worth getting support.

2) What it feels like (real-life examples)

“I feel heavy and drained.”

“Nothing feels enjoyable.”

“I’m snappy and don’t know why.”

“I just want to hide.”

3) Common signs & symptoms

• sadness or emptiness
• low motivation
• tiredness
• irritability
• reduced pleasure
• sleep/appetite changes
• poor concentration
• pulling away from people

4) Causes / risk factors

• stress, burnout
• lack of sleep
• hormones (PMS, menopause)
• grief and life changes
• loneliness
• health conditions
• trauma
• seasonal changes

5) Triggers

• overwhelm
• conflict
• rejection
• financial stress
• poor diet / dehydration
• alcohol after-effects
• too much screen time

6) Helps right now

• eat something small + drink water
• get daylight for 5 minutes
• tiny task (shower, clean one surface)
• message one person
• grounding and slow breathing

7) Longer-term strategies

• routine: sleep, meals, movement
• “3 wins a day” list
• reduce isolation slowly
• therapy for repeated patterns
• reduce alcohol
• build meaning (hobbies, volunteering)

8) Treatment

• NHS Talking Therapies for persistent low mood
• GP review if symptoms are ongoing
• CBT, counselling, behavioural activation

9) Medication overview

Medication may be considered if low mood becomes depression and is moderate/severe (GP-led).

10) Life tips

• don’t wait to feel motivated — start tiny
• plan rest and structure together
• be kind to yourself: low mood is not laziness

11) Urgent help

Urgent if:

• suicidal thoughts
• severe inability to function
• self-harm risk

12) UK help

• NHS urgent mental health help
• Samaritans 116 123
• Shout text 85258
• NHS Talking Therapies (self-referral)

‍