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Low mood, sadness and depression

Most people feel low sometimes, but if it's affecting your life, there are things you can try that may help. Support is also available if you're finding it hard to cope with low mood, sadness or depression.

Important: Get urgent help

Support is available if you or someone you know is having a mental health crisis or emergency, no matter what you're going through.

Find out where to get urgent help for mental health

Signs of a low mood

A general low mood can make you feel sad, anxious or panicky, angry or frustrated and low on confidence and self-esteem. It can also make you feel tired, or cause problems sleeping.

A low mood often gets better after a few days or weeks.

It's usually possible to improve a low mood by making small changes in your life. For example, resolving something that's bothering you or getting more sleep.

Symptoms of depression

If you have a low mood that lasts 2 weeks or more, it could be a sign of depression.

Other symptoms of depression may include:

Things you can try to help with a low mood

Do

  • try talking about your feelings to a friend, family member, healthcare professional or counsellor

  • consider peer support, where people use their experiences to help each other

  • get regular exercise – this may improve your mood and help you sleep better

  • eat a healthy diet with regular meals to keep your energy levels stable

  • try mindfulness techniques, where you focus on the present moment

Don’t

  • do not try to do everything at once – set small targets that you can easily achieve

  • do not focus on the things you cannot change – focus your time and energy on helping yourself feel better

  • try not to tell yourself that you're alone – most people feel low sometimes and support is available

  • try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood – these can all contribute to poor mental health

Audio: Self-help for low mood and depression

In this audio guide, a doctor explains what you can do to help yourself cope with low mood and depression.

Media last reviewed: 2 March 2024
Media review due: 2 March 2027

Further information and support

When and where to get medical help

If your low mood does not go away and the things you’re doing are not helping, then you may need medical help.

Non-urgent advice: See a GP if:

  • you've had a low mood for more than 2 weeks
  • you're struggling to cope with a low mood
  • things you're trying yourself are not helping
  • you would prefer to get a referral from a GP

Other ways to get help

If you're 18 or over (or 16 or over in some areas), you can refer yourself directly to an NHS talking therapies service without talking to a GP.

Find NHS talking therapies for anxiety and depression

If you're under 18, find out more about mental health support for children and young people.

Causes of a low mood

There are many reasons why you might feel low at some point in your life.

Any sort of difficult event or experience could lead to sadness or low self-esteem. Sometimes it's possible to feel low without there being an obvious reason.

Identifying the cause

If you know what's causing your low mood it might be easier to find ways to manage it.

Some examples of things that may cause a low mood include:

  • work – feeling pressure at work, unemployment or retirement
  • family – relationship difficulties, divorce or caring for someone
  • financial problems – unexpected bills or borrowing money
  • health – illness or injury
  • bereavement (losing someone or something)

Even significant life events, such as buying a house, having a baby or planning a wedding, could lead to feelings of sadness.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

Page last reviewed: 29 July 2026
Next review due: 29 July 2029