Low Mood: What’s Normal and When to Get Help
By Babylon
It’s normal to feel sad, angry, low in self-esteem or anxious at times. These bad feelings tend to get better after a few days, or maybe weeks. You might sometimes have difficulty sleeping too, which can be a normal response to a low mood or unsettling events happening around you.
Low feelings can turn into depression or an anxiety disorder. And if that happens, it’s important to talk to a healthcare professional. But how do you know when to seek help?
Well, it might be time to speak to a professional if you have:
- Been struggling every day for more than 2 weeks
- Tried self-care steps and they haven’t helped
- Noticed your mental health is affecting daily life
Here are some other signs to watch out for.
Signs of depression
Depression is more than just feeling down, or having a bad day. You may be suffering from depression if you:
- Have thoughts of suicide or self-harm
- Are not able to enjoy the things you used to love
- Feel hopeless or worthless
- Are unable to concentrate or make decisions
- Have ongoing sleep problems — for example, you can’t stay asleep, wake up too early, or sleep too much yet still feel tired
- Eat more or less than usual
Signs of anxiety
We all worry about things sometimes, such as money or family problems. But for some people, this turns into an anxiety disorder. An anxiety disorder is different from everyday worrying — the feeling of anxiety doesn’t go away and can disrupt your life, work or relationships.
You might benefit from some help with your anxiety if you:
- Have difficulty controlling feelings of worry, dread or fear
- Feel constantly restless, wound-up, or agitated
- Find it hard to concentrate
- Are more irritable than usual
- Have headaches, muscle aches, stomach aches, or unexplained pains
- Have ongoing sleep problems, such as difficulty falling or staying asleep
If you feel your mental health is impacting your life, we can help. When you need to talk through what’s on your mind, we’re here to listen.
Ways to improve your mood
There are plenty of self-help steps you can take to improve your mood and relieve anxiety. Try to build these into everyday life and see if they help:
Breathe
Deep breathing exercises are an effective way to relieve stress, anxiety and feelings of panic. Breathe in slowly and deeply for a count of 5, then release gently.
Talk
Bottling things up can reduce tension. Talk things through with a friend, a professional or a support group. Just connecting with other people is often a boost.
Exercise
Physical activity releases chemicals in your brain that lift your mood. It’ll also help you sleep and keep your heart healthy.
Be mindful
Mindfulness is about focusing on the present moment. This helps you to stop dwelling on the past or worrying about the future. Try a mindfulness app to get started.
Sleep enough, but not too much
Aim to go to bed in time to get 7 to 9 hours of sleep. Keep your room dark, quiet and cool. Writing a to-do list can help to clear your mind before you turn out the light.
Eat well
A balanced diet can boost your brain and help you feel in control. Make sure to include lots of fruit and vegetables with good amounts of whole-grain carbs and high-quality protein such as fish, lean meat, eggs, nuts and seeds.
Limit alcohol
Alcohol can leave you feeling depressed and may worsen bad feelings such as anger or frustration. It’s a good idea to cut down or avoid alcohol if you’re struggling with your mood
Have fun
Do as many of the things you enjoy as you can — dancing, music, cooking, meeting friends or just taking a long bath. Whatever you love, try to treat yourself.
We can help you keep track of lifestyle factors that affect your mental wellbeing, like sleep, activity and alcohol. Keep in mind that if these steps don’t help, it may be time to reach out for support.