Sadness and Low Mood

We can experience lots of negative thoughts when we are feeling low for example:

• Self-critical thoughts such as “I am hopeless”, “I am useless”
• Negative thoughts about other people and the future such as “Things are never going to get any better”, “Nobody likes me”.
• Confusion, Indecisiveness and Memory difficulties are common – difficulties in making decisions.
• Suicidal thoughts such as “My family will be better without me”, “I will be better off dead”.

If you have suicidal thoughts and feel like acting on these please call 111 press option 2 now.

People can experience many feelings including:

• Sadness and Hopelessness
• Anxiety
• Guilt or Shame
• Anger and Irritability
• Mood swings
• Not feeling pleasure from things, you usually enjoy

Depression can affect you physically as well, for example:

• Loss or increase in appetite (weight gain/loss)
• Loss of interest in sex
• Lack of energy and Chronic fatigue
• Loss of motivation
• Sleeping too much or too little
• Aches and pains

When we are low in mood we might also behave differently:

• Avoiding social events or things you usually enjoy
• Withdrawal from others
• Struggling to keep up with your day-to-day responsibilities
• Neglecting your self-care
• Engaging in unhelpful behaviour like drinking or smoking more
• Self-harming behaviours
• Crying more often

Talking to a close friend or family member can really help some people to feel better. It can be hard to talk about how you are feeling but having someone you trust to listen to what you are currently going through and showing that they care can be just what you need.

If you would rather not talk to a friend or family member then there are voluntary organisations which have helplines and web chats, where you can speak to someone.

Keeping active can be helpful when experiencing low mood. Many people will stop doing things they enjoy and will just try to do the necessary and routine activities that keep life ticking over. Your motivation may be low but keeping active can help lift you out of the dip you may be in.

Here are a few different things you can try; it is important to start small and gradually increase over time:

• Get out in nature – getting outside in nature can be really beneficial for your mental health. Maybe try going for a walk in your local park, beachfront or woodland area.
• Engaging in regular exercise that you enjoy – there are many links between regular exercise and improving mental health. Check out more about increasing physical activity on the Mind website About physical activity – Mind
• Try to spend time doing a hobby or activity you enjoy, for example baking, art crafts, games
• Spending time with others – Spending time with others may be the last thing you feel like doing, but socialising and remembering those around you do care and want to spend time with you can really boost your mood.
• Joining a group – This may be a local support group or another group such as local sports group or even starting a new hobby – make sure it’s something you’ll enjoy, that way you’ll be more likely to stick at it.
• Your local area coordinator may be able to help you find something you enjoy:
  • Local Area Coordination – Swansea
  • Local Area Coordinators in Neath Port Talbot – Neath Port Talbot Council (npt.gov.uk)
  • Your local Mind charity may have some support groups you can join.
• Having a calendar or diary to plan out different activities throughout the week can be helpful. Writing down what you are going to do, when you are going to do it and with whom can make you more likely to stick to your plans, even when your motivation is low. Telling others what you are going to do is another way to help motivate you to actually engage in the activities you have planned.
• It might take time for our sense of enjoyment to come back. Therefore, it is important to keep trying these things and have patience with yourself.

There are many links between our physical and mental health. By looking after your physical health this can have a positive effect on your mental health.

If you have any physical health problems, make sure you’re getting the right support for them, and following any treatment plans. This includes taking any prescribed medication correctly.

At times when experiencing low mood and depression our appetite can be affected. Trying to keep a balanced diet, eating at regular intervals throughout the day and limiting the amount of unhealthy and sugary snacks we consume can be helpful.

Having a good sleep routine can be really important. Have a look at the tips on good sleep hygiene here and try to adopt them if you are having difficulties sleeping.

Alcohol and other substances can have a big effect on our mood and can make us less able to regulate our emotions. Try avoiding substances and only use alcohol in moderation (if at all).

More information about alcohol and other substances can be find here.

Some people find that mindfulness is helpful in managing their low moods. The research evidence shows that mindfulness can be helpful in preventing relapse into depression. To find out more about it please visit our mindfulness page here.