Low mood - tips and self-help

It can be hard to connect with people when you are busy, stressed or feeling low. But connecting with friends, family, neighbours or people you work with can help you feel happier. Even having casual friends at work or sharing a hobby or leisure activity with someone can help your mood.

There are lots of ways to connect with other people. For example, meeting for coffee, going for a walk, video calling or messaging on your phone.

A lack of motivation or being withdrawn are common with a low mood. Make time to connect with people and stick with these plans, even if you do not feel like it. Try to connect with someone you like each day.

If you connect with people, you will also have support to turn to if you need help.

Make time for family and friends

If you feel low, it can help to talk to a friend or family member about how you feel.

Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling low and how to get help to manage it.

Talking to someone about what's troubling you

A low mood can stop you doing the things you enjoy. If you are not doing things you enjoy and value, your mood can dip even more.

Make a list of things you enjoy and try to do some of them regularly. Start with ones that are easier to arrange.

Activities to improve your mood

Music can be a powerful way to change your mood.

Create a playlist of songs that you enjoy or find uplifting, for when you are feeling low. This can improve your mood and make you feel happier.

Negative thought patterns can make a low mood worse. They can lead to unhelpful feelings and actions.

Try to challenge negative thoughts.

Ask yourself:

• what is the evidence for and against your negative thought?
• are there other ways you can look at this situation?
• if you were to be positive about the situation, how would you view it?
• what would you say to a friend if they told you they had this thought?

Try to change a negative thought into a more helpful one. Sometimes you will be able to, but it is OK if you cannot.

Change your thinking and improve your mental health

Regular physical activity can help you to sleep, relax and feel better. It can help reduce stress and boost your energy levels. It can also be a good way to meet people and get more involved in your community.

Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This can help keep you motivated to do it every day.

Physical activity and your mental health

Activities in your area

What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, wholegrains, nuts and seeds can boost your energy levels and mood.

Healthier food choices can improve your mental and physical health.

Healthy eating tips to improve mental health

A low mood can make you feel more tired than usual. It can also make it more difficult to sleep.

Sleep is important for mental health. It helps you to think clearly and gives you the energy you need to deal with problems.

Most people need 5 to 9 hours of sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone is different.

Tips for better sleep

Creative activities can boost your mood. For example, writing, cooking, painting, sewing, photography or playing an instrument. They can bring you enjoyment and fulfilment and can engage your full attention.

This can help you forget negative thoughts and make you feel happier.

Find activities you might like

Breathing exercises can help your mind and body to get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.

Relaxation tips and breathing exercises

Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more.

You can learn not to react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.

Mindfulness can be an easy activity you can fit into your day.

How to practise mindfulness

Try not to use alcohol to improve a low mood.

Using alcohol to cope with difficult feelings can create long-term difficulties, including addiction.

Some people can feel low or depressed after drinking alcohol.

Cutting back on alcohol can make you feel better physically and mentally.

Tips for drinking less