Coping Guide
How to Cope With Low Mood
Knowing how to cope with low mood starts with knowing it is common. The NHS says most people feel low sometimes, and a low mood often gets better after a few days or weeks, especially with small changes like resolving something that is bothering you or getting more sleep. This guide covers what helps, what tends to make it worse, and when low mood may be something more.
What low mood can feel like
The NHS describes a general low mood as feeling sad, anxious or panicky, angry or frustrated, or low on confidence and self-esteem. It can also make you tired or cause problems sleeping.
How to cope with low mood day to day
- Talk about how you feel with a friend, family member or professional
- Set small targets you can easily achieve, rather than trying to do everything at once
- Get regular exercise; even a short walk counts
- Focus your energy on what you can change, not on what you cannot
- Keep in touch with people, even briefly, instead of withdrawing
- Avoid using alcohol, cigarettes, gambling or drugs to lift your mood
Low mood or depression?
The NHS says a low mood that lasts 2 weeks or more could be a sign of depression. Other signs include getting no enjoyment out of life, feeling hopeless, being unable to concentrate on everyday things, and having thoughts of harming yourself. Only a qualified professional can diagnose depression; the PHQ-9 self-check on this site can help you describe how you have been feeling, but it is not a diagnosis.
When to get help
See a doctor if you have had a low mood for more than 2 weeks, if you are struggling to cope, or if the things you are trying are not helping. If you have thoughts of harming yourself, contact a crisis line or emergency services now.
Sources & further reading
Frequently asked questions
How long does a low mood usually last?+
The NHS says a low mood often gets better after a few days or weeks. If it lasts 2 weeks or more, it could be a sign of depression.
What can lift a low mood quickly?+
Small steps often help most: talking to someone, getting outside or moving, and doing one small task you can finish.
Is it normal to feel low for no reason?+
Most people feel low sometimes, and a reason is not always obvious. If it keeps happening or lasts weeks, talk to a doctor.
When is low mood a reason to see a doctor?+
If it has lasted more than 2 weeks, you are struggling to cope, or self-help is not working. Get urgent help if you think about harming yourself.
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