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Depression and Feeling Low
1st April 2023
What is depression?
Depression is a mental health condition where you have a constant low mood for a long period of time.
It will be different for everyone and you can experience a wide range of emotions. Symptoms include feeling sad, upset, angry, tired and numb. You may notice yourself starting to avoid every day situations like going to school/college or work, not wanting to see friends or family.
Is it different to just feeling low?
Yes. We all have days where we have little energy or feel rubbish, but depression is when we feel like that for days, weeks, or longer.
What can cause depression or feeling low?
Life events
Something such as the death of someone close to you, a break-up or job loss will make you feel really down, but they can also trigger reactive depression (depression caused by a sudden traumatic life event).
If you are struggling with something in your life, like with money, or you struggle to make friends, this can lead to you feeling down.
Lifestyle
Not having a balanced diet, eating healthily, not getting enough sleep can make it difficult for you to function like you should.
Medication, drugs and alcohol
Depression or low mood can sometimes be a side effect of lots of medicines, and while drugs and alcohol can make you feel good in the short term, they can make you feel worse in the long term.
The seasons
Seasonal Affective Disorder (SAD) is a type of mood disorder where you feel low due to seasonal changes. Some people will find the effects of this can be worse during the winter, but you can also experience it in summer.
What can I do?
Talk to someone you trust
You should never feel like you have to go through anything alone, especially concerning they way you feel. Talking to someone can help you to unload how you’re feeling and is often the first step to tackling your issue. Talk to someone who you trust and think will support you – this could be a friend, family member, No Limits youth worker, teacher, or someone else.
Take baby steps
When you feel low, everything is 10 times harder than usual. Make sure you take things slowly and feel proud of every small thing you do. Don’t beat yourself up if you think you haven’t done much – each small step is positive. Even simple tasks like getting out of bed, having a drink or cleaning your teeth can be challenging.
Look after your physical health
When we eat healthy or exercise, we feel good about ourselves. Eating the right food gives our body the right nutrients to be able to function properly, which is important when trying to maintain positive mental health. Our body also releases endorphins, serotonin and dopamine when we exercise, which all make you feel better. If you feel you’re not doing these, try gradually making changes in your lifestyle so you are eating healthy and exercising – you’ll find it easier to adjust slowly, than throwing yourself in at the deep end.
Make sure you’re getting enough sleep, too, as not getting enough contributes to feeling low.
Try mindfulness
Mindfulness is a great way to clear your head and feel calm. Lots of things count as mindfulness, like colouring in, a slow walk in fresh air and breathing techniques. It’s really just about being present in that moment, noticing the things around you and your body. Think of it like a soft, warm, wet flannel around your head.
Find out more about mindfulness from Mind, here.
Make a self-care list
Think of the things that you love and you can go to when you’re feeling down. Write them down and keep the list somewhere so you know what to do and get when you don’t feel great. It could be things like your favourite film or TV show, a cosy hoodie and slippers, your favourite hot chocolate.
Use our wellness journal
The journal includes a selection of mindfulness techniques, coping mechanisms and practical lists that will help guide you through your thoughts and feelings, helping you to be more in control of your health and wellbeing. There’s also space to jot down your thoughts and map out your goals, some top tips on how to keep fit and healthy, as well as some creative space for drawing and reflecting on your week.
Download the journal here.
How can I help someone who is feeling low or depressed?
The best thing you can do is be there for them. Keep checking up on them and ask them how they’re doing. If you’re worried about them, support them to get further help. This can be daunting so it’s really helpful for them to have someone by their side.
I want to find out more
CAMHS – Depression
Young Minds – Depression
Mind – Depression
Young Minds – Feeling down and unable to cope
I want to talk to someone
No Limits
You can talk to us about anything you’re feeling or going through, for free, without having to make an appointment. See more about how you can talk to us on our Get Support page.
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