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What Is Low Mood and Depression?

Many young people experience feelings of low mood. Low mood can be temporary, and pass within a couple of days or weeks, or it can last longer. It is sometimes referred to as depression, especially if it lasts longer than two weeks and starts to affect all areas of life. Low mood and depression can be caused by a change in situation or circumstances, or a difficult event like a death in the family. It can also be related to stress, friendship or relationship problems, and physical health problems.

Risk Factors

There are some risk factors which are linked to a high risk of developing low mood and depression,
including;

  • Bullying
  • Bereavement
  • Substance misuse
  • Isolation
  • Difficulties at home
  • Family history of low mood and depression

How Depression Feels

Depression can affect different people very differently.

Here is how some people feel;

  • Depressed (low) mood most of the day almost every day
  • Reduced interest or pleasure in activities most of the day
  • Significant weight loss or gain, or decrease/increase in appetite
  • A slowing down of thought and being less physically active (observable by others)
  • Fatigue or loss of energy most days
  • Feelings of worthlessness
  • Thoughts of/actually self-harming
  • Feeling that you don’t want to be here anymore

When you low you may notice a number of changes in how you think, feel, and behave. Circle the signals you notice when you feel low:

  1. Feeling numb
  2. Tearful
  3. Lump in
  4. Low self-esteem throat
  5. Feeling tired and
  6. Lacking energy
  7. Feeling sad
  8. Not wanting to do anything
  9. Thinking everything is hopeless
  10. Anger or frustration
  11. Changes in eating habits

The number of children and young adults with depression in the UK continues to grow, with an estimated 1 in 20 experiencing it. Depression and anxiety commonly occur together; about half of people diagnosed with depression also experience anxiety.

Ways to manage low mood

Having a healthy body

Eat a balanced diet!

The brain is one of the most metabolically active parts of the body, and needs a regular influx of nutrients to function. Eating only a small range of foods may mean that the brain does not get the nutrients required to produce the brain chemicals which are important in mood. Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

A balanced diet:

  1. Emphasizes fruits, vegetables, whole grains, and low fat milk products.
  2. Includes lean meats, poultry, fish, beans, eggs, and nuts.
  3. Is low in saturated fats, cholesterol, salt, and added sugars.
  4. Stays within your daily calorie needs.
  5. Includes lots of fluids (at least 6-8 glasses a day!)

Exercise Regularly

Exercise releases endorphins, which are hormones that can help you feel happy. Regular exercise can boost your mood if you have depression. Try to start with something you enjoy (e.g. dancing, riding a bike) as it will be easier to do the recommended amount of at least 60 minutes per day.
Participating in an exercise program can:

  • Increase self-esteem
  • Boost self-confidence
  • Create a sense of empowerment
  • Build friendships and prevent isolation

Any exercise is better than none. Even a brisk 10 minute walk can clear your mind and help you relax.

Sleep Management

Sleep difficulties are very common in individuals with low mood. It is important to develop positive sleeping behaviors to promote a balanced lifestyle.

Routine

  • Sleep at regular times each night - this programs the brain and internal body clock to get used to a set routine.
  • It is important to try and wake up around the same time each day. If you have a bad night, still try to wake up at the same time in the morning. ‘Catching up on sleep’ on a regular basis can disturb your sleep routine.
  • The amount of sleep you need changes as you grow. Please refer to the table on the next page to help determine how much you/your child should be sleeping.

Preparing Your Room

  • Make your bedroom just for sleep, try to avoid eating your meals in bed, or playing games in bed. Your bed should be for sleeping only.
  • Keep your bedroom tidy and free of distractions at bedtime
  • Clear away any toys or clothes lying around.
  • Keep the room at a good temperature and try to reduce light. Keeping light levels dim encourages the body to produce the sleep hormone, melatonin. If you are worried about the dark, you could try having a small night light.

Wind Down Before Bed

  • Having a warm bath can help your body to reach a temperature that is ideal for rest.
  • Avoid using smartphones, tablets, or other electronic devices for roughly an hour before bed. The light from the screens of these devices may have a negative effect on sleep.
  • Relaxation exercises, such as light yoga stretches and those included later in this pack can help to relax the muscles.
  • However, vigorous exercise will have the opposite effect.
  • If your mind is busy, write a to-do list for tomorrow or write down your thoughts. This will help to organise your thoughts and clear your mind of any distractions.

Changing Behaviour:

Distraction Techniques For Low Mood And Depression

Let It Out Physically

  • Scream as loud as you can.
  • Hit a pillow.
  • Squeeze a stress ball.
  • Play loud music and dance energetically, be as wild as you like!
  • Expand some energy – go for a brisk walk/swim/bike ride/running.

Creativity as a way of expression.

Draw/paint/use any artistic medium to produce a piece of art depicting how you are feeling.

  • Write a poem/ story/ song/ joke/ musical about how you are feeling.
  • Draw on yourself (with skin safe ink).
  • Play an instrument/sing as loud as you can.
  • Put on music which expresses how you are feeling.
  • Write out the soundtrack to your life as if it were a film.

Working out how you are feeling…

  • Ask yourself: Do I feel angry? Anxious? Low? Numb? What is making me feel like this? What has triggered this feeling?
  • Write a list of your achievements.
  • Write yourself a letter saying ‘I love YOU because…’
  • Make a list of thinks you are thankful for

Comforting yourself

  • Have a warm bubble bath or shower.
  • Stroke a pet/cuddly teddy.
  • Cuddle a friend/family member.
  • Pamper yourself.
  • Practice yoga and meditation.

Getting out and about

  • Take the dog for a walk
  • Ride your bike
  • Help parents with chores around the house

Distract yourself

  • Watch TV/movies.
  • Play on a computer.
  • Do puzzles/play chess.
  • Make a t-shirt.
  • Look for pictures in the clouds.
  • Learn a new skill (e.g. juggling/speaking another language/drawing).
  • Playing with brother/sister/friend

Being Productive

  • Catch up on chores and homework.
  • Cook/bake something (always have supervision when in the kitchen!).
  • Have a clear out – donate your old clothes and toys to charity.
  • Rearrange your room.
  • Volunteer somewhere.
  • Think about what you would like to change about your life and make a plan.

Mindfulness

Mindfulness is about paying attention on purpose, and simply noticing what is happening right now. Mindfulness is taking notice of how your body feels, what you see, smell and taste. Mindfulness can be a group, 1:1, or individual activity. You can practice mindfulness anywhere you feel comfortable. There are many benefits to becoming more ‘mindful’ and accepting of your thoughts and feelings.

For more information on mindfulness, have a look at:

Calming the Mind

Reducing Overthinking

Using Worry/Overthinking Time

It is well known that overthinking is fuel for low mood. Overthinking can start to happen at any time or place, and get in the way of things you want to do. People who often overthink and whose minds appear to be constantly “on-duty” can find it helpful to postpone their worry/overthinking to a set time in the day. Using a set time can be a good way to limit and reduce overthinking, and to stop fueling low mood.

Step 1: Create a set worry/overthinking time

  • What time of the day would this work best? It can be any time of day when you have some free time (e.g. after school, on the bus on the way home)
  • Do not do worry/overthinking time before bed, as this may affect your sleep.
  • Make sure worry/overthinking time is no longer than 10-15 minutes

Step 2: Postpone overthinking

  • When a stressful or worrying thought comes to mind notice the urge to worry, then tell yourself “I don’t need to think about this now, because I can worry about it later”.
  • Make a brief note of the thoughts on a small notepad or on your phone so that you don’t forget it and can come back to it at your set overthinking/worry time.
  • Do your best to distract yourself with something else and let the thought go for now.

Step 3: Complete worry/overthinking time at agreed time

  • When it comes to the time you have set aside, return to your list or notepad and allow yourself time to think about the things you have written down (see example below)
  • You may find that you do not need to think or worry about some things on the list anymore. This is great – move onto the next one.
  • Be strict and stop when the 10-15 minutes is up – set a timer if you need to! If there are any thoughts left on the list when the time is up, leave them on there for tomorrow.

It takes time, patience, and practice to develop this skill. By learning to limit overthinking to only one part of your day, you can take more control over it, and mood will hopefully improve.

Progressive Muscle Relaxation

1 Get comfortable in a distraction free environment. You can either lay down or sit upright in a chair. Closing your eyes will help you focus on the different muscle groups, but you do not have to if you don’t want to! For all steps, hold the tense position for a couple of deep breaths, or however long is comfortable for you, then relax. Repeat each step three times.
2 Draw a deep breath in through your nose and feel your abdomen rise as you fill your body with air. Then slowly exhale from your mouth, pulling your belly-button towards your spine.
3 Start with your feet. Clench your toes with your heel pressing towards the ground. Squeeze tightly for a couple of breaths and then release. It may help to say ‘relax’ whilst you release the tension. Next, flex your feet with your toes pointing towards your head.
4 Next move to your legs. Stretch your leg out, with your toes pointing towards the sky, feel the back of your leg tightening. Hold this for a couple of deep breaths and then release. Then, point your toes down into the ground with your leg straight for a couple of deep breaths.
5 Now move onto your glutes. Squeeze your buttocks muscles for a couple of deep breaths. Remember, you should only feel tension and not pain.
6 To tense your stomach and chest, pull your belly button in towards your naval as tight as you can. Breath in deeply, filling up your chest and lungs with air.
7 Next, tense your shoulder blades and back. Push your shoulder blades backwards, as if you are trying to get them to touch. This will push your chest forwards.
8 Now tense the muscles in your shoulders as you bring your shoulders up towards your ears.
9 Be careful when tensing your neck muscles! Face forward, and SLOWLY pull your head back to look up at the ceiling.
10 Open your mouth as wide as you can, as if you are yawning, to tense your mouth and jaw.
11 To tense your eyes and cheeks, squeeze your eyes tight shut.
12 Raise your eyebrows as high as they will go, as if you were surprised, to tense your forehead
13 To tense your upper arms, bring your forearms up to your shoulder to ‘make a muscle’.
14 Finally, to tense your hand and forearm, make fists with both of your hands.

Practice means progress. Only through practice can you become more aware of how your muscles respond to tensions and relaxation. Training your body to respond differently to stress is like any training – practice is the key!

What Is Self-Harm?

Self-harm is defined as hurting yourself or damaging your health on purpose. Although it is often very worrying for young people and their families, self-harm is also very common. One in five young people self-harm, and 10% of 15-16 year old individuals self-harm. There are lots of ways to cope with feeling the need to self harm.

Why Do People Self-harm?

People self-harm for various reasons. Some people say that self-harm can provide a feeling of control, in what seems like an uncontrollable and overwhelming situation. Others use self-harm as a relief from difficult feelings building up inside, to let them out. Some people say they use self-harm to ‘feel something’ after long periods of feeling numb or ‘flat’. It is important to realise that self-harm does not necessarily always mean someone is suicidal.

How Do I Tell Someone I Self-Harm?

Talking is important because it means you do not have to deal with everything alone. It can be difficult to know exactly why anyone self harms, so trying to explain it to someone else can feel even harder. It is really important to talk about the feelings that lead to self-harm with someone in your life that you trust. This may be a parent, teacher, a trusted adult or a friend. You can also talk to your doctors or nurse at any time. It can be helpful to think about what you want to say in the conversation. Some young people prefer to write it down in a letter.

For parents of young people that engage in self-harm, it is important to talk honestly and calmly with your child, and think together about how you can support them to keep themselves safe.

Staying Safe

It is really important to seek medical attention for any wounds or cuts that are concerning you. Do not rely solely on the internet for medical information. You can also seek advice from a school nurse, teacher, or your GP. It is also important to look after any wounds of cuts if you have hurt yourself. If your life is in danger call 999 straight away or go to A&E.

Support For Self-Harm

YoungMinds Parents Helpline, call free on 0808 802 5544 (Mon-Fri 09:30 – 16:00)

Samaritans Helpline, call free on 116 123 (24 hours a day, 365 days a year), or email at jo@samartians.org.

Information for Parents, Teachers, and Carers: SUPPORT Your Child

Show your child/young adult how to successfully approach and cope with difficult situations. Model success.

Understand that your child has a problem. Remember that your child is not being wilfully naughty or difficult. They have a problem and need your help.

Patience. Do not expect things to change instantly, recovery is a process. Be patient and encourage the child/young adult to keep trying. Let them know you are available to talk as needed.

Prompt new skills. Encourage and remind the child/young adult to practice and use the new skills they have learnt from this pack.

Observe the child/young adult. Watch your child and highlight the positive or successful things they do.

Reward and praise their efforts. Remember to praise and reward the child/young adult for using their new skills and for trying to face and overcome their problems.

Talking about it. Talking with the child/young adult shows them that you care and will help them feel supported. Some young people also find it helpful to schedule ‘check ins’ with parents e.g. 10 minutes after school to discuss how they are feeling that day.

Apps:

Mindfulness and Sleep:https://www.smilingmind.com.au/

Meditation and Sleep:https://www.calm.com/

Meditation: https://www.headspace.com/kids

Progressive Muscle Relaxation: https://www.thinkpacifica.com/

‘Calm Harm’ - free and provides tasks that you can do when you have the urge to self harm. You can
add your own tasks too.

‘Distract’ - Very good for signposting to other services, and has some self-harm educational
information as well as links to Art, Books and Films.

‘Self-Heal’ - when opening this you get three options: what to do now, what to do in the longer term or contact The Samaritans. It also has a toolbox of resources and allows users to collect pictures, quotes and distraction tasks that they believe will be of most benefit to them.

Websites:

Online Mental Health Guides: http://www.youngminds.org.uk/

Free Online Counselling: https://www.kooth.com/

Online support service, contactable by text: https://giveusashout.org

Stress and Anxiety: https://www.moodcafe.co.uk/for-children-and-young-people/feeling-worried,-
frightened,-stressed-or-anxious.aspx

Anxiety and Depression: https://www.nhs.uk/conditions/stress-anxiety-depression/anxiety-inchildren/

Mindful Breathing: www.getselfhelp.co.uk/mindfulness.htm

Mindful Activity: www.getselfhelp.co.uk/mindfulness.htm

Relaxation Techniques: www.getselfhelp.co.uk/relax.htm

Relaxing Imagery: www.getselfhelp.co.uk/imagery.htm

Thought Distancing: www.getselfhelp.co.uk/cbtsetp6.htm

Supporting Sleep: www.getselfhelp.co.uk/sleep.htm

Self Help for Insomnia: https://www.getselfhelp.co.uk/sleep.htm

What to do about self-harm?: https://youngminds.org.uk/find-help/feelings-and-symptoms/selfharm/#what-to-do-about-self-harm?

Coping with self-harm: a guide for parents: https://www.cwmt.org.uk/resources &
http://www.healthtalk.org/ & https://www.rcpsych.ac.uk/healthadvice/parentsandyoungpeople/parentscarers/self-harm.aspx

When accessing online resources and communities, it is important that children and young adults are supervised, and are aware of online safety.

Number 22

*must be aged between 12-25 and live in Windsor, Maidenhead or Slough*
27 Church Street, Slough, SL1 1PL
Tel: 01628 636661
Email: info@number22.org

Self Referral Link: https://number22.org/enquiry-form/

Telephone support line, aged 11+, bookable 25- minute telephone appointment.

Link to book telephone appointment: https://number22.org/support22/

Time to Talk

*Must be aged 11-25 and live in WestBerkshire.*
Up to 12 free counselling sessions. Face-to-face, online or telephone sessions.
Broadway House, 4-8 The Broadway, Newbury,
RG14 2BA
Tel: 01635 760 331
Email: office@t2twb.org

Self Referral Link: https://t2twb.counsel360.co.uk/referral/create

Youthline

*Must be aged 12-25 and live in Bracknell Forest.*
Counselling sessions in person, online and by telephone.
Tel: 01344 311200
Email: ask@youthlineuk.com

Self Referral Link: https://www.youthlineuk.com/counselling-enquiry

Child and Adolescent Mental Health Service (CAHMS)

*Must be age 0-17 and live in Berkshire*.                                                                                              For more serious concerns about your child's mental health.
Tel: 0300 365 1234 (for non-urgent enquiries)

For urgent mental health concerns about a young person: Call the mental health access team on 0300 247 0000.

Link to Refer:
https://forms.berkshirehealthcare.nhs.uk/cypf/

Bucks Mind

*Must be aged 13-21 and live in Buckinghamshire*
Face-to-face and online appointments.
Tel: 01494 463364.
Email: ypcounselling@bucksmind.org.uk

Referral Link: https://www.bucksmind.org.uk/youngpeoples-counselling-referral-form/

Youth Enquiry Service (YES Wycombe)

*Must be aged between 13-35 and live in High Wycombe*
52 Frogmoor, High Wycombe, HP13 5DG
Tel: 01494 437373
Email: info@yeswycombe.org

Referral Link: https://www.yeswycombe.org/get-intouch

Youth Concern

*must be aged between 13-25 and live in Aylesbury Vale, Buckinghamshire*
Offer 20 free counselling sessions face-to-face, by phone or virtual.
The Uptown Coffee Bar, Whitehill Lane, Aylesbury,
HP19 8FL.
Tel: 01296 431183
Text or Whatsapp: 07470 833500
Email: admin@youthconcern.org.uk

Self Referral:
You can ask for counselling by contacting Margaret: counselling@youthconcern.org.uk

Child and Adolescent Mental Health Service (CAHMS)

*Must be age 0-17 and live in Buckinghamshire*.
For more serious concerns about your child's mental health.
Tel: 01865 901 951
Email: BucksCAMHSSPA@oxfordhealth.nhs.uk

Link to Refer: https://secureforms.oxfordhealth.nhs.uk/camhs/Buckinghamshire.aspx

For lower level mental health concerns, search for the Getting Help Team in Buckinghamshire, which can be accessed via Early Help

https://www.buckssafeguarding.org.uk/childrenpartnership/professionals/early-help/

Mindworks Surrey

*Must be age 0-17 and live in Surrey or Northeast Hampshire*.
Emotional wellbeing and mental health service Early Support Self-referral and lots of helpful resources at www.mindworks-surrey.org
Tel: 0300 222 5850

Community Mental Health Teams (CAMHS)
These services are for more serious concerns about your child's mental health. Referrals must be made by a professional.

Crisis line (6+ years): 0800 915 4644

Hampshire Child and Adolescent Mental Health Service (CAMHS)

*Must be aged between 8-18 and live in Hampshire, n.b. for Northeast Hampshire see Mindworks Surrey*
Support for a range of emotional and mental health difficulties
Tel: 02382 317 912
Email: hantscamhsspa@southernhealth.nhs.uk

Referral Link: www.portal.hampshirecamhs.nhs.uk

Talking Therapies Hampshire

*must be aged 16+ and registered with a GP in Hampshire*
Talking therapy for anxiety and depression.
Tel: 023 8038 3920
Email: info@italk.org.uk

Self Referral Link: www.italk.org.uk/self-referral/

Emergency Services

If you feel like you may attempt suicide, have injured yourself, taken an overdose, or are worried about immediate safety call 999

Call the NHS on 111 and select option 2.

Contact your GP.

Call HOPELINEUK on 0800 068 4141

Call Samaritans on 116 123.

Text SHOUT to Shout's textline on 85258.

Contact us

If you have any queries relating to this information, please contact the Paediatrics service.

About this information

Service:
Paediatrics

Reference:
P/101

Approval date:
1 July 2025

Review date:
1 July 2028

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Important note 

This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.