Depression & low mood

What it is

Low mood usually lifts after a few days or weeks, often once you’ve had a chance to rest, talk things through or sort out what was getting you down. Depression is when low mood lasts most of the day, most days, for at least two weeks, and affects how you think, feel and cope with daily life.

Depression can follow difficult events like loss, stress, illness or money worries, but it can also appear without an obvious reason. It can be mild, moderate or severe. Around 1 in 6 adults in England experiences a common mental health problem like depression or anxiety in any given week.

Common signs

Everyone’s experience is different. You might notice some of these:

• Feeling low, empty, tearful or hopeless most of the time
• Losing interest or pleasure in things you used to enjoy
• Feeling tired all the time, or having no energy
• Sleeping much more or much less than usual
• Changes in appetite or weight
• Finding it hard to concentrate or make decisions
• Feeling worthless, guilty or like a burden
• Withdrawing from friends and family
• Thoughts of self-harm or suicide (if so, please see the urgent help box below)

Things to try now

Different things help different people. Try one or two and see what works for you.

1. Do one small thing you used to enjoyDepression drains motivation, so waiting until you feel like it rarely works. Start tiny, like a short walk, one song or a text to a friend. Action often comes before motivation.
2. Track your moodNoticing patterns (what lifts you, what drags you down) can make things feel less random. Try the mood tracker.
3. Keep a gentle routineGetting up at a similar time, eating regularly and getting outside in daylight can help steady your mood and sleep.
4. Notice harsh thoughtsDepression can make your inner voice very critical. A thought record helps you check whether those thoughts are fair.
5. Tell someoneTalking to someone you trust, even just saying “I’m not doing great”, can ease the weight and help you get support.
6. Write it downOur guided journal has gentle prompts for days when it’s hard to know where to start.

Tools that can help

When to get support

Talk to a GP or self-refer to NHS Talking Therapies (in England) if you’ve felt low for more than two weeks, or if it’s affecting your work, relationships or ability to look after yourself. Treatments include talking therapies, guided self-help and, for some people, medication.

Our PHQ-9 self-check is the same questionnaire many NHS services use. It can help you put into words how you’ve been feeling.

Who can help

Opening times can change. Check each service’s website for the latest details.

Related topics