Low mood & depression
Everyone has low days. Depression is when low mood or loss of interest sticks around most days for two weeks or more, and it's very treatable.
In a minute
- Depression isn't weakness or laziness; it's a common health condition.
- Doing small, valued things (even before you feel like it) is one of the best-proven ways to lift mood.
- Talking therapies help most people, and it's okay to ask for help early.
Did you know?The World Health Organization estimates that around 5% of adults worldwide experience depression.
Did you know?Depression is treatable: talking therapies, and medication where needed, help most people recover.
Why it happens
Depression usually comes from a mix of things: stress, loss, loneliness, health problems, family history, and changes in sleep and routine. There's rarely a single cause.
It tends to feed itself. Low mood makes you do less; doing less means fewer good moments, less connection and more time with your thoughts, which lowers mood further.
Your thinking changes too: the mind starts filtering for failures and ignoring successes. Recognising this ‘depression filter’ is the first step to loosening it.
Signs to look for
How you feel
- Sad, empty or numb most of the day
- Losing interest in things you used to enjoy
- Guilt, worthlessness or hopelessness
Your body
- Sleeping much more or much less
- Tired and drained even after rest
- Changes in appetite or weight
Day to day
- Struggling to concentrate or decide
- Withdrawing from friends and family
- Everyday tasks feeling like mountains
What actually helps
- 1
Act before motivation
Motivation often follows action, not the other way round. Plan one small, doable thing each day, like a 10-minute walk, a shower, or messaging a friend, and tick it off.
- 2
Mix ‘pleasure’ and ‘achievement’
Each day, aim for one thing you enjoy and one small thing you get done. Both lift mood in different ways.
- 3
Get light and movement
Morning daylight and gentle exercise support mood and sleep. It doesn't need to be intense to help.
- 4
Tell one person
Saying ‘I've not been okay lately’ to someone you trust breaks the isolation depression thrives on.
- 5
Be kind to the inner critic
Notice harsh self-talk and ask: ‘Would I say this to a friend?’ Then say what you'd say to them.
Try this now: The 3-good-things note
About 3 minutes
- 1Write down three things from today that went okay, however small.
- 2Next to each, note what part you played in it.
- 3Do this each evening for a week and notice what changes.
Myths vs facts
MythI should be able to snap out of it.
FactDepression isn't a choice or a character flaw. Support and treatment work; willpower alone usually doesn't.
MythTalking about it will make it worse.
FactTalking to someone you trust, or a counsellor, is one of the most helpful first steps.
When to get more help
- Low mood or loss of interest on most days for two weeks or more
- You can't get out of bed, study or work
- Any thoughts of harming yourself or that life isn't worth living: get help straight away (call your local emergency number or a crisis line: see /get-help)
Keep reading
These guides are general information, not a diagnosis or a substitute for professional care. If you’re in danger, call your local emergency number, or find a free helpline at findahelpline.com.