Low Mood
Feeling down or ‘low’ is normal. We all have times when we feel sad and it is hard to keep going. Often this will last a day or two and then it will pass.
Low mood - just the facts
The experience of feeling low in mood will differ from person to person.
It can therefore be helpful to identify the triggers and life events that may have led to you feeling this way. This will help you to learn ways to look after your emotional and physical health, which in turn could enable you to become more resilient and move through life’s challenges with more confidence.
To understand your low mood so that you can take steps to manage it, ask yourself three questions:
What is it that I’m feeling? (Angry/tired/irritable/hungry/tearful?)
Why am I feeling this? (What has happened? Has there been a trigger?)
What would I like to do that I can’t at the moment? (What would I like to be different?)
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No event or trigger is trivial to the person experiencing it, so don’t minimise your feelings around this. It’s really important that you try to learn to manage and overcome difficulties.
Triggers to experiencing low mood will vary for person to person, but could include:
Exam stress
Friendship problems
Family difficulties
Changing schools
Health problems
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Feeling low doesn’t just impact your thoughts and feelings, but may also affect your day to day life.
For example, the following things might be affected:
Sleeping
Eating and drinking
Education (your ability to learn at school or college)
Relationships with other people
How you communicate or talk to others
Concentration
Motivation and energy levels
People who experience low mood may often focus on the negative thoughts and feelings that they are experiencing, rather than what could be done to help improve their situation. This can lead to getting stuck in a spiral of negative thoughts.
Health for Teens have lots of advice, practical tips and information to help you if you’re struggling with low mood:
Resources for coping with low mood:
"I'm struggling with my mood. What can I do to help myself?"
DO
Try talking about your feelings
Talk to a friend, family member, health professional or counsellor.
If you feel you don't have anyone to talk to you could also contact Samaritans,
- Call: 116 123
- Email: jo@samaritans.org
Try some self-help techniques
6 ways to feel happier which are simple lifestyle changes to help you feel more in control and able to cope
Also find out more about how to raise your self-esteem
try mindfulness, where you focus on the present moment
listen to free mental wellbeing audio guides
search and download relaxation and mindfulness apps or online community apps from the NHS apps library
Consider peer support
Where people use their experiences to help each other. Find out more about peer support on the Mind website.
Look for information on your cluster and school to explore the opportunity for peer support.
DONT
Don't try to do everything
Do not try to do everything at once; set small targets that you can easily achieve
Make targets realistic - you are not superhuman!
Don't focus on things that you cant change
Things that have already happened cannot be changed – focus your time and energy into helping yourself feel better.
If you are worried about something that has happened in the past, speaking to someone can help - and they may be able to provide advice.
Try not to tell yourself that you're alone
Think about all the people in your life who care about you - family, friends, school staff etc..
Most people feel low sometimes and support is available.
Try to avoid potentially addictive habits
Try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood.
These are a short term solution and can all contribute to poor mental health.
NHS, (2019). Mental Health and Wellbeing: Low Mood, Sadness and Depression