Last updated: October 2026
Low mood is feeling sad, flat, tired or irritable for a few days or weeks, often after stress or a setback, and it usually lifts with small changes. Depression is when low mood lasts 2 weeks or more, you lose interest in things and it affects daily life. If so, see a GP or refer yourself to NHS Talking Therapies.
This guide covers the signs of low mood and depression, how to tell the difference, common causes, signs in men and women, 15 ways to lift your mood, how to help someone else, and when to get help.
Need help now? If you are thinking about harming yourself or feel you can’t keep yourself safe, call 999 or go to A&E. You can also call NHS 111 (select the mental health option), Samaritans free on 116 123, or text SHOUT to 85258, any time of day or night.
What is low mood?
Almost everyone feels low sometimes. According to the NHS, a general low mood can make you feel:
- sad, tearful or flat
- anxious or panicky
- angry, irritable or frustrated
- low in confidence and self-esteem
- tired, or have trouble sleeping
A low mood often has a trigger, such as stress at work, money worries, a break-up, illness, poor sleep or the darker months. It usually improves after a few days or weeks, especially once you deal with what’s bothering you, get more sleep or make some small changes.
Low mood vs depression: the difference
The main differences are how long it lasts, how deep it goes and how much it gets in the way of life.
| Low mood | Depression | |
|---|---|---|
| How long | Days to a couple of weeks | Most of the day, nearly every day, for 2 weeks or more |
| Enjoyment | You can still enjoy some things | Little or no enjoyment or interest in things you used to like |
| Daily life | You can mostly carry on | Work, relationships and looking after yourself become hard |
| Response to good news or a nice day | Mood lifts | Mood often stays low |
| Thoughts | Down, but you can see it will pass | Hopeless, worthless or guilty; sometimes thoughts of self-harm |
| What helps | Self-help, rest, talking, time | Self-help plus talking therapy and sometimes medicine |
Low mood and depression sit on a scale rather than being two separate boxes. If you’re not sure where you are, it’s always fine to talk to a GP.
Signs of depression
The NHS lists many possible symptoms. You’re unlikely to have all of them.
Psychological signs
- Continuous low mood or sadness
- Feeling hopeless, helpless or guilty
- Low self-esteem
- Feeling tearful, irritable or intolerant of others
- No motivation or interest in things
- Finding it hard to make decisions or concentrate
- Feeling anxious or worried. See anxiety symptoms
- Thoughts of suicide or harming yourself
Physical signs
- Lack of energy. See why am I always tired?
- Disturbed sleep, such as waking very early. See why do I wake up at 3am?
- Changes in appetite or weight
- Moving or speaking more slowly than usual
- Unexplained aches and pains
- Low sex drive
Social signs
- Avoiding friends and social activities
- Neglecting hobbies and interests
- Difficulties at home, work or in relationships
Depression often creeps up gradually, so it can be hard to notice in yourself. Sometimes a friend or family member spots it first.
Signs of depression in men and women
In men
Men are less likely to talk about feeling sad and more likely to show depression as anger, irritability, working all hours, drinking more or taking risks. Physical complaints such as headaches, poor sleep and tiredness are common. Men in the UK are around three times as likely as women to die by suicide, which is one reason it matters to speak up early. See stress in men.
In women
Women are diagnosed with depression more often than men. Hormonal changes can play a part, for example before a period, after having a baby and around the menopause. Feeling tearful, guilty or overwhelmed, and changes in appetite and sleep, are common. See PMS symptoms and perimenopause symptoms. Low mood after having a baby that lasts beyond the first two weeks could be postnatal depression, so speak to your midwife, health visitor or GP.
What causes low mood?
There’s rarely just one cause. Common factors include:
- Stress at work, with money or in relationships. See stress symptoms.
- Life events such as bereavement, a break-up, redundancy or illness.
- Poor sleep. Sleep and mood affect each other. See insomnia.
- Loneliness and isolation. See loneliness and working from home and mental health.
- Less daylight in autumn and winter. See winter blues and seasonal affective disorder.
- Alcohol and drugs, which can lift mood briefly but make it worse afterwards. See hangxiety.
- Hormonal changes around periods, pregnancy and menopause.
- Physical health problems, including an underactive thyroid, long-term pain and low iron, vitamin B12 or vitamin D. See iron deficiency and B12 deficiency.
- Burnout after long periods of pressure. See burnout symptoms.
- Family history of depression.
Feeling low for no reason
Sometimes low mood seems to come from nowhere. Often there is a reason that’s just not obvious: a run of poor sleep, built-up stress, a hormonal change, a drop in daylight, too little contact with people or a physical health issue. It can help to keep a simple mood diary for two weeks, noting sleep, alcohol, exercise, your cycle if you have periods and what happened each day. Patterns often show up.
Low mood that is worst in the morning and lifts a little through the day is common in depression, so mention it to your GP if it keeps happening. See morning anxiety. And if you feel low for no clear reason most days for more than two weeks, that’s a good reason to get checked.
15 ways to lift a low mood
These are based on NHS advice and research. Pick one or two to start with rather than trying everything at once.
Move your body
- Get moving. A 2024 review of 218 trials found exercise reduced symptoms of depression, with walking or jogging, yoga and strength training among the most effective. A brisk 20 to 30 minute walk is a great start.
- Get outside in daylight, ideally in the morning. Being in green space helps too.
- Try something new and physical, such as a dance class, swimming or a cold shower, if it appeals.
Do more of what matters
- Plan small, enjoyable activities. When you’re low, you stop doing things, which makes you feel worse. Scheduling small, doable activities, a method called behavioural activation, is one of the best-studied treatments for depression.
- Set tiny targets. Have a shower, open the post, make one phone call. Tick them off.
- Do something kind for someone else. It helps you feel connected and useful.
- Make time for hobbies, even if you don’t feel like it at first. Motivation often follows action, not the other way round.
Connect
- Talk to someone you trust. Saying how you feel out loud often takes some of the weight off.
- See people in person where you can, even briefly.
- Try peer support, such as a local group or an online community run by a mental health charity.
Look after the basics
- Protect your sleep with regular bed and wake times. See how to sleep better.
- Eat regular meals to keep energy steady. See food and mood.
- Cut back on alcohol. It’s a depressant and disrupts sleep.
- Try mindfulness or journalling to step back from negative thoughts. See mindfulness for beginners and how to stop overthinking.
- Be kind to yourself. Talk to yourself as you would a good friend. Low mood is not a weakness or a failure.
For more ideas, see how to boost serotonin naturally, self-care ideas and healthy habits that stick.
Low mood at different stages of life
Teenagers and young adults
Moodiness is normal in teenagers, but watch for low mood that lasts weeks, withdrawing from friends, dropping grades, changes in sleep or eating, and self-harm. Young people can speak to their GP, and charities such as Young Minds have advice for parents.
After having a baby
The “baby blues”, feeling tearful and low in the first week or two, are very common and pass quickly. Low mood that lasts longer, or starts later in the first year, could be postnatal depression, which affects around 1 in 10 women. Partners can be affected too. Speak to your midwife, health visitor or GP.
Perimenopause and menopause
Low mood, anxiety, irritability and poor sleep are common during the perimenopause, sometimes before periods change. HRT and talking therapy can both help, so discuss your options with your GP. See perimenopause symptoms and perimenopause and sleep.
Later life
Retirement, bereavement, health problems and loneliness can all bring on low mood in older age. It’s sometimes dismissed as “just getting older”, but depression is not a normal part of ageing and treatment works at any age.
A simple 7-day plan to lift a low mood
Small, steady steps work better than a big overhaul. Try adding one thing each day and keep the earlier ones going.
| Day | Add this |
|---|---|
| 1 | A 15 minute walk outside in daylight |
| 2 | A set wake-up time, even at the weekend |
| 3 | Message or call one friend |
| 4 | One small task you’ve been putting off |
| 5 | A proper breakfast and lunch, no skipped meals |
| 6 | An alcohol-free evening and screens off an hour before bed |
| 7 | Something you used to enjoy, even for 20 minutes |
Rate your mood out of 10 each evening. Progress is often slow and uneven, so look at the trend over a few weeks rather than day to day. If nothing has shifted after two weeks, or things are getting worse, see a GP.
Do supplements help low mood?
Supplements aren’t a treatment for depression, but some nutrients play a role in how you feel day to day. Magnesium, vitamin B6, vitamin B12 and folate contribute to normal psychological function and to the reduction of tiredness and fatigue. The NHS advises everyone in the UK to consider a 10 microgram vitamin D supplement from October to March. If you’re constantly tired and low, ask your GP to check your iron, B12, vitamin D and thyroid.
Our Magnesium Glycinate Sleep Complex is a berry evening drink with magnesium bisglycinate, citrate and L-theanine, and many people find it a calming part of their wind-down. Our Reishi Mushroom Adaptogenic Complex is a cosy cacao drink. Some people also take our Flow CBD Oil, with ashwagandha and maca, as part of a daily routine. CBD is a food supplement, not a treatment for depression. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly. If you take antidepressants or any other medicine, check with your GP or pharmacist before using CBD or St John’s wort, as both can interact with medication.
NHS treatment for depression
Treatment depends on how severe it is and what you prefer. NICE guidance recommends a range of options.
- Guided self-help using CBT-based books or online courses.
- Group exercise programmes.
- Talking therapies such as cognitive behavioural therapy (CBT), behavioural activation and counselling. Adults in England can refer themselves to NHS Talking Therapies without seeing a GP.
- Antidepressants, often alongside therapy for moderate or severe depression.
Don’t stop prescribed antidepressants suddenly. Talk to your GP first.
How to help someone with low mood
- Ask, and ask twice. “How are you, really?” gives people permission to be honest.
- Listen more than you talk. You don’t need to fix it.
- Suggest small things together, such as a walk or a coffee.
- Encourage them to see a GP if it has lasted two weeks or more, and offer to help them book.
- Keep in touch, even if they don’t always reply.
- Look after yourself too.
If you’re worried someone is at risk of harming themselves, ask them directly. It does not put the idea in their head. If they are in immediate danger, call 999.
When to see a GP
See a GP if:
- you’ve felt low for more than 2 weeks
- you’ve lost interest in things you used to enjoy
- low mood is affecting your work, relationships or daily life
- self-help isn’t working
Get help urgently if you have thoughts of harming yourself. Call 999, go to A&E, call NHS 111 or Samaritans on 116 123, or text SHOUT to 85258. For more on anxiety, see how to deal with anxiety.
Related guides
- Low self-esteem: signs and how to build it.
- For small steps that help when motivation is low, see how to get motivated.
- If you’re grieving, see grief: how to cope with losing someone.
- Signs of a nervous breakdown.
- Crying for no reason.
- Underactive thyroid symptoms.
FAQs
What is the difference between low mood and depression?
Low mood usually lasts days to a couple of weeks and lifts with small changes. Depression lasts 2 weeks or more, involves losing interest in things and affects daily life.
Why do I feel low for no reason?
There’s often a hidden cause such as poor sleep, built-up stress, hormonal changes, less daylight, isolation or a health issue like low iron or thyroid problems. See a GP if it lasts more than 2 weeks.
What are the first signs of depression?
Common early signs include persistent sadness, losing interest in things, tiredness, poor sleep, irritability, withdrawing from people and finding it hard to concentrate.
How can I lift my mood quickly?
Go for a brisk walk outside, talk to someone you trust, do one small task you’ve been putting off, or do something you usually enjoy, even briefly.
Can you have depression without feeling sad?
Yes. Some people mainly feel numb, flat, irritable, tired or lose interest in things rather than feeling sad.
Can I refer myself for therapy?
Yes. Adults in England can refer themselves to NHS Talking Therapies for depression and anxiety without seeing a GP.
Sources
- NHS. Low mood, sadness and depression.
- NHS. Symptoms of depression in adults.
- NICE (2022). Depression in adults: treatment and management (NG222).
- Noetel M et al (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ.
- Cuijpers P et al (2026). Behavioral activation for depression: a comprehensive systematic review and meta-analysis. Clinical Psychology Review.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex, Reishi Mushroom Adaptogenic Complex and Flow CBD Oil.
