Low Mood

Low mood is the feeling of being more tearful, sad, worried, tired, angry, or less confident in ourselves then usual. These feelings can change within a few days or weeks by making a few changes to our daily lifestyles.

Sometimes you might feel low or down. It can affect your energy, sleep, appetite, and ability to focus. It's hard to find motivation or see the good things in life.

It's not unusual to experience low mood - recognising it and accepting it is an important part of starting to feel better.

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Our Experiences

By young people, for young people

"It hurts. The feeling of emptiness, like falling into an endless pit of darkness, not having the motivation to help yourself swim up to the surface. Sometimes it lasts an hour, hours become days, days become weeks, weeks become months – it just gets worse and worse and there’s no way to escape it. I’m not going to say things get better, I’m not going to say everything will be okay, but I will say that things change.

"I’ve felt this way for a long time now and it truly feels like there’s barely any hope left at times, I still talk to my friends and queerplatonic partner, but it just feels so empty at times. He makes me feel so happy, but it hurts so much at the same time, the fear that he’ll slowly get tired of me just like everyone else is far too overwhelming. I’ll be starting therapy with CAMHS soon, and I feel hopeful about that."

Jessie, Age 17

(Some names changed to protect people's identities)

All You Need to Know

These are all common signs of low mood:
- Avoiding social situations or isolating yourself
- Finding it hard to concentrate on education or at work
- Feeling irritable, angry or frustrated
- Feeling lonely, tearful and like nothing goes your way and no one cares about you
- Not enjoying previous hobbies and interests
- Being hard on yourself
- Difficulties with sleeping too much or not enough
- Difficulties with appetite: eating more or less
- Struggling with self-care - washing and getting dressed
- Wanting to harm yourself or having suicidal thoughts.
It can be different for everyone, but some common reasons are:
- Puberty or hormonal changes
- Changes in friendships
- Relationship/friendship difficulties
- Feeling isolated
- Bullying
- Social media pressures
- Exam pressures
- Arguments between parents.
A low mood will usually get better after a few days. If you have a low mood that lasts for two weeks or more, it could be a sign of depression.

If that is the case, it's really important to seek help.

If you've tried some of the things in the 'How can I help myself to feel better?' section and you still can't shake your low mood off, you should speak to your GP.

NHS guide to low mood, sadness and depression
It's important to remember there are things you can do to help you cope and improve your mood.
- Talk to a trusted person like a friend or family member. It's not easy, but it can be a big relief.
- Do things that make you happy - listening to music, reading or playing sport can all help. Make sure you're getting enough sleep and eat healthy foods like fruit and vegetables.
- When you have negative thoughts, try to think about your strengths and the good things in your life instead.
- If you're feeling stressed, try writing about your feelings in a journal, or practice mindfulness or meditation.
- Having a routine can make you feel more in control. Set regular times to wake up and go to bed, plan your activities, and make time for self-care and fun.
- Spending time with friends and being part of groups or clubs that interest you can boost your mood. Volunteering is another great way to connect with others and feel good about helping.

Who Can Help?

You can talk to your parents or carers, or a trusted adult within your school or setting, or any trusted friend.

If you are over 16 you can contact the NHS Talking Therapies Service Norfolk and Waveney (known as Wellbeing Service) on 0300 123 1503 (9am – 5pm).

Kooth offers online counselling, advice and emotional well-being support 7 days a week until 10pm.

MAP Norfolk can give free and confidential support, information and advice on issues such as housing, money and mental health. You can call 01603 766994 or email info@map.uk.net.

If you're 11-19 you can text ChatHealth for anonymous and confidential advice and guidance from a health professional. Chat Health is available Monday to Friday 9am - 5pm.

Text: ChatHealth Norfolk on 07480 635060

If you live in Waveney: Call the Suffolk School Nursing service on 0345 607 8866 or email childrenshealth@suffolk.gov.uk

You can also contact the Norfolk Healthy Child Programme by calling Just One Number on 0300 300 0123. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

Urgent Mental Health Support

For 24/7 immediate advice, support and signposting for anyone with mental health difficulties please contact 111 and select the mental health option.

If you feel someone's life is at risk or they cannot be kept safe, call 999 or go to A&E.