Stage 5 of 7 · 7 lessons · ~2 weeks
Low mood and the signs of depression
How to tell ordinary low mood from signs that need a professional, evidence-based ways to lift low mood, and when to get help straight away.
Start: Low mood or depression?Lessons· one lesson for each topic, in this order
Do this
- Write down the signs that mean you should see a professional, and the ones that mean get help now
- Plan three small activities this week: one enjoyable, one achievement, one you value
- Rewrite one harsh self-critical thought as you would say it to a friend
- Notice one unhelpful way you cope and choose one swap
- Tell one trusted person how you have really been feeling
- If low mood has lasted two weeks or more, book an appointment with a doctor or counsellor
Start with· follow one of these
- GuideFreeMind: mental health information and support
Mind
Clear, trustworthy pages on depression, anxiety and panic, and the treatments that help
- GuideFreeSelf-Compassion (Dr Kristin Neff)
Kristin Neff
Kristin Neff's free exercises for treating yourself with kindness when things go wrong
Practise
- moodgymPaid
A free, structured online CBT programme you can work through at your own pace
Online CBT courses for low mood and anxiety, built by clinicians
Keep handy
Also worth your time
Before moving on: You can describe in your own words the difference between low mood and depression, you know the signs that mean you should see a professional and the ones that need urgent help, and you have tried one week of small planned activities and one self-compassion exercise.
If you recognise yourself in this stage, please do not try to handle it alone or wait until it gets worse. Depression and anxiety are common and treatable, and getting help early makes recovery easier. Use the small activities and kinder self-talk while you arrange support, not instead of it.
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).