Low Mood & Depression
Key facts
Low mood is a feeling of sadness or emptiness that most people experience at times. When it lasts for more than 2 weeks and affects your ability to function, it may be clinical depression — a treatable medical condition.
Most often affects:Adults 25–45WomenPeople with chronic illnessThose who've experienced loss
What commonly causes low mood & depression
- Life events — bereavement, relationship breakdown, redundancy
- Chronic stress — financial, work, or caring responsibilities
- Social isolation and loneliness
- Family history — depression is more likely if a parent or sibling has had it
- Seasonal changes — SAD (Seasonal Affective Disorder), a type of depression that comes and goes with the seasons
- Chronic illness or persistent pain
- Alcohol or drug use — drinking or using drugs to cope can deepen low mood
- An underactive thyroid — a physical cause a GP can test for
What helps at home
- Stay physically active — the NHS says there is evidence exercise helps, and it is one of the main treatments offered for mild depression. Never stop or change antidepressants because of this; speak to your GP first.
- Talk to someone you trust — opening up reduces the burden
- Maintain a daily routine — structure provides stability
- Eat a balanced diet rich in omega-3 (oily fish) and whole grains
- Avoid alcohol — it's a depressant and worsens low mood
- Try the NHS's own free self-help — Every Mind Matters has self-help CBT techniques, and if you're 18 or over in England you can refer yourself directly to an NHS talking therapies service without seeing a GP first.
When to get help
These three levels are different. Getting the level right is the single most useful thing this page can do for you.
Non-urgent advice: see a GP if
- Low mood has lasted more than 2 weeks without improving
- You have lost interest or pleasure in things you normally enjoy
- Your appetite or weight has changed significantly
- You feel worthless, guilty or hopeless
- You are struggling to concentrate, decide or remember things
Urgent advice: ask for an urgent GP appointment or call 111 if
- You are having thoughts of harming yourself but you are safe right now
- You feel unable to keep yourself safe tonight
- You have stopped eating or drinking because of how you feel
- You stopped taking antidepressants suddenly and feel much worse
- Call NHS 111 and choose the mental health option — it is available 24 hours a day
Immediate action required: call 999 or go to A&E if
- Thoughts of suicide or self-harm — also call Samaritans 116 123 (free, 24/7)
- Text SHOUT to 85258 for crisis text support
- If someone has harmed themselves or is in immediate danger
What to do next
If things feel unmanageable right now, start at the top. All of these are free, and you can refer yourself to NHS talking therapies without going through a GP.
- Samaritans — 116 123Free, 24/7, confidential. If you are struggling to cope.Free
- NHS talking therapiesFree NHS therapy for anxiety and depression. You can refer yourself — you do not need a GP.Free
- Find a GPRegister with or contact your local GP surgery.Free
- NHS 111 onlineYou need help fast but it is not life-threatening. Open 24/7.Free
Questions people ask about low mood & depression
Reducing the chance of it coming back
- Build daily physical activity into your routine
- Maintain meaningful social connections — even brief interactions help
- Try the NHS's guided self-help — a CBT-based workbook or online course with support from a therapist, which the NHS lists as a first treatment for mild depression.
- Get outside in daylight — especially important in winter months
Conditions this can be part of
Listed alphabetically, not by likelihood — this page does not tell you which one you have.
- Adjustment disorder
- Bipolar disorder
- Clinical depression
- SAD
Sources and further reading
This page was written from the following published guidance. All links checked 26 August 2026.
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