Feeling sad or low is part of normal life – everyone feels low sometimes.
However, sometimes these spells of feeling low can last for a long time and start to affect our everyday lives. This is when it is a good idea to think about getting some help with your mood.
Feeling low affects people in different ways...
When we feel low, we often either sleep more than before, less than before, or at different times than before.
Sleep has a huge impact on the way we feel mentally and physically, so good sleep habits are one of the most important things we can do to make ourselves feel better.
Skip naps. Napping during the day can make it harder to sleep at night.
Use your bed just for sleep. Try not to watch TV, scroll, or do homework in bed.
Avoid caffeine in the late afternoon and evening. That includes tea, coffee, cola, energy drinks, and chocolate.
Turn off screens. Try to stop using phones, tablets, or TVs at least an hour before bed. The blue light can keep your brain awake by inhibiting melatonin production – the hormone we need to sleep.
Exercise earlier. Physical activity can help our mood and sleep, but should be done at least a few hours before bedtime.
Stick to a routine. Go to bed and wake up at roughly the same time every day, even on weekends.
Wind down before bed. Try calming activities like reading, listening to music, taking a warm bath, or doing breathing exercises. It is helpful to make this into a habit, as this will teach your body the signals that it is time for bed.
When you're feeling low, your appetite might change — you might eat more, less, or crave sugary foods. But what you eat can really affect your mood and energy.
Eat regular meals – This ensures your brain has a steady supply of energy.
Choose healthy foods – Try to include fruits, vegetables, whole grains, and protein. Getting enough nutrients helps your brain to work properly.
Drink water – Even mild dehydration can affect your mood.
When you're feeling low, it’s easy to stop doing things, especially things you used to enjoy. But doing small, positive activities can help lift your mood over time.
Think about activities in each category that you could do. It is important to have a balance of all four types of activities.
Social activities – Talk to a friend, hang out with someone, or join a group or club.
Achievement activities – Do something that gives you a sense of progress, like tidying your room, finishing homework, or completing a puzzle.
Pleasure activities – Do something you enjoy, like drawing, listening to music, watching a show, or playing a game.
Physical activity – Go for a walk, dance, swim, or play a sport.
It could be hard to get yourself to do these activities at first, but over time, it will get easier and your mood will improve!
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