Feeling down: what to do

Low mood can feel like sadness, emptiness, irritability, numbness, or loss of interest. It may follow bereavement, conflict, pressure, loneliness, pain, illness, or disrupted sleep. Work strain can contribute to burnout, while alcohol may worsen sleep and mood. When low mood persists, affects relationships or self-care, or comes with hopelessness, guilt, slowed thinking, appetite change, or loss of pleasure, it may be part of [Depression](/conditions/depression/). Anxiety, [Insomnia](/conditions/insomnia/), [Hypothyroidism](/conditions/hypothyroidism/), and [Long COVID](/conditions/long-covid/) can also affect mood and energy.

Choose one manageable action: shower, eat something nourishing, step outside, or message a trusted person. Keep a simple routine for sleep, meals, movement, and daylight, without treating a difficult day as a failure. Name what you are feeling and reduce alcohol if it is being used to cope. Tell someone you trust if you are withdrawing or struggling to function. A general practitioner can discuss talking therapy, practical support, and treatment options; you do not need to wait until symptoms become overwhelming.

Book an appointment if low mood lasts, keeps returning, or makes work, study, sleep, eating, or relationships harder. Seek urgent help if you may harm yourself, feel unable to stay safe, hear or see things others do not, or cannot care for basic needs. Move away from anything you could use to hurt yourself and contact emergency services or a trusted person now. Also mention heavy drinking, exhaustion, or persistent worry; [Alcohol Use Disorder](/conditions/alcohol-use-disorder/), [Burnout](/conditions/burnout/), and [Generalised Anxiety Disorder](/conditions/generalised-anxiety-disorder/) may need specific support.

How long has this mood change been present, and what might be contributing? Could sleep, thyroid health, alcohol, medication, or another illness be involved? Which support should I try first? How can we make a safety plan if my mood worsens?