Most people will suffer from low mood at different times of their life, which can be the result of an event or things not going the way we planned. These feelings normally improve within 2 weeks although this can be longer after experiencing a traumatic event or being unwell.
Some common signs of low mood include:
- feeling sad, angry, irritable, feeling low
- loss of energy or becoming tired more easily
- losing interest or enjoyment in activities you would usually enjoy
- difficulty concentrating on tasks or more agitated
- feeling less good about yourself (loss of self-confidence)
- disturbed sleep and loss of appetite
- Drinking more alcohol
Looking after your mood and wellbeing
Recovering from illness can change our normal routines and activities. We can find that the things we usually do to look after our well-being have become difficult, particularly when social distancing guidelines prevent us from meeting and talking face-to-face with others.
Whatever your situation, it can be helpful to organise a daily routine that involves a balance between activities that:
- give you a sense of achievement
- help you feel close and connected with others
- that you can do just for pleasure
Here are some examples of activities that could help your wellbeing:
- Pet an animal, walk a dog, listen to nature
- Cook a meal, bake a cake
- Repair something, make something new, decorate
- Daydream, meditate, pray, relaxation exercises
- Go for a walk, do some yoga
- Draw or paint, take a photograph, make a photo album, sew or knit
- Listen to favourite music, find new music, turn on radio, sing or hum, play an instrument
- Take a bath or shower, wash your hair, paint your nails, sit in the sun
- Tidy a room, clean the fridge, fill/empty dishwasher, do some laundry, clean a cupboard
- Help a friend, make a gift, teach someone a skill, make a list of your good points
- Gardening, plant something, pick flowers, sit outside, open a window
- Watch TV, watch a film, watch videos online
- Contact a friend, make a video call, join an online quiz
- Learn a new skill, a new fact, watch a tutorial video
- Read a book, read a newspaper, browse websites
- Write a letter, write a card, write your CV, start writing a book
If you find that your mood is still low after 2-4 weeks, or you have noticed that you have begun to drink, smoke or use drugs to cope, it would be helpful to speak to your GP or other health professional for additional support.
Further self-help information for low mood can be found on the IAWN website here (opens in new tab)