Low Mood
It is quite normal for children and young people to have periods of low mood related to stresses which may be happening or have happened in their lives, including normal life changes.
Low mood is different from depression although the symptoms might seem similar. Low mood usually passes after a short period of time, and it isn’t all the time, which means there are still times when you feel okay and enjoy things you usually would like hobbies and sports or spending time with friends.
There are things you can try to help with low mood, though it might take a bit of experimenting to find what works for you.
Getting yourself through when your mood is low
When you’re feeling down, it’s common to lose the energy to do anything or speak to anyone. But there are things you should do to help you to start feeling better.
Distract yourself
Do something active like a walk or a run.
Listen to music
Read a book
Go and see some friends
Even if you don’t feel like it, make yourself do it.
Improve your lifestyle
Make sure you eat well
Avoid sugary snacks
Get some form of exercise everyday (Exercise is known to help with mood)
Get a good night's sleep
Not getting enough sleep really does have a huge impact on your mood. If you are finding sleep difficult, have a look at our Common Concerns Sleep page for more hints and tips
Ground yourself
Focusing on things you can touch, see, hear, taste and smell can help to remind you of where you are and help you to feel safe.
Try grounding yourself using a 5-4-3-2-1 (Might sound silly, but it really works)
5 things you can see
4 things you can hear
3 things you can smell
2 things you can touch
1 thing you can taste (or imagine tasting your favourite food)
Negative thinking
Sometimes a low mood can mean we focus on the negatives in life and have negative thoughts. ANTS (automatic negative thoughts) can be really unhelpful. Challenge them and change ANTS into positive statements.
Talk to someone
Tell someone exactly how you are feeling.
What can I do next?
Have you looked at the relevant information and advice on our webpage?
Have you tried the self-help options above?
Have you accessed support from the suggested Apps, websites and organisations listed on our resources page?
Have you discussed your concerns with an adult you trust and had some support from someone like a school nurse or your GP?
If you have and nothing you have tried has made a significant difference, it might be time to speak to someone about involving CAMHS.