Get help with low mood, sadness or 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.

Symptoms of a low mood

Symptoms of a general low mood may include feeling:

• sad
• anxious or panicky
• more tired than usual or being unable to sleep
• angry or frustrated
• low on confidence or self-esteem

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:

• not getting any enjoyment out of life
• feeling hopeless
• not being able to concentrate on everyday things
• having suicidal thoughts or thoughts about harming yourself

Where to get NHS help for a low mood

Referring yourself for therapy

If you need more support, you can get free talking therapies like cognitive behavioural therapy (CBT) on the NHS.

You can refer yourself directly to an NHS talking therapies service without a referral from a GP.

Find an NHS talking therapies service

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

Urgent advice:

Ask for an urgent GP appointment or call 111 if:

• you need help urgently, but it’s not an emergency

111 can tell you the right place to get help if you need to see someone. Go to NHS 111 online or call 111.

Immediate action required:

Call 999 or go to A&E now if:

• you or someone you know needs immediate help
• you have seriously harmed yourself – for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.

Find your nearest A&E

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, injury or losing someone (bereavement)

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.

Find out more about the 5 steps to mental wellbeing

Conditions related to low mood and depression

A table showing conditions related to having a low mood or depression at certain times in your life

Symptoms
Possible cause

feeling low or depressed in a seasonal pattern, usually during winter
seasonal affective disorder (SAD)

feeling low or depressed after the birth of a child
postnatal depression