Low mood self-help tips

Dealing with depression can be difficult, especially when you’re going through it alone. Seeking professional help is important for many people’s mental health recovery, but low mood self-help tips can also support your overall wellbeing.

In this article, you’ll find everyday, practical steps for minding your your mental and physical health while experiencing low mood. We have included a variety of steps to fit different needs, but you don’t need to try them all to find relief. Taking a slow, steady approach can reduce the risk of becoming overwhelmed as you figure out where to start. There is no magic bullet for depression or persistent low mood, but consistently taking enough of these small steps at your own pace can make a real difference to your quality of life.

Here, you’ll find tips on how to:

Do the things you need to do
Keep on top of personal hygiene
Limit alcohol and drugs
Eat a balanced diet
Keep a mood diary

If you are feeling in need of professional help or support, visit our article on dealing with depression for a complete list of support services.

How to cope day to day with low mood self-help tips

Managing depression or low mood that interferes with your daily activities can be immensely difficult. Below are some ways to address these everyday challenges at a pace that feels manageable to you.

Push past avoidance

When you feel anxious or depressed, it’s common to avoid certain situations or tasks that you fear. This avoidance may seem easier in the short term. However, consistently avoiding activities and social interactions can increase your fear and anxiety over time. This happens because you don’t give yourself the chance to see if something is truly as hard or frightening as your mind makes it seem—or if it’s actually not so bad.

By confronting your fears slowly and gradually, you often build confidence in your abilities. This approach is one of the underlying principles of a mental health technique called behavioural activation. Behavioural activation involves engaging with activities and situations that are likely to improve your mood, even if you’re afraid of them or lack the motivation to do them. It’s a core skill that mental health professionals teach as part of cognitive behavioural therapy (CBT) to help manage depression and low mood. If you’re interested in learning more about how CBT can help relieve low mood, check out our article on how CBT works.

Making it easier to do the things you need to do

When depression makes it hard to do things you want or need to do, certain low mood self-help tips can help you gradually re-engage with those activities. One helpful approach is breaking tasks down into smaller, more manageable steps so they feel less overwhelming. Even making a ‘to-do’ list can help, because you can add “Make a to-do list” to the list and tick it off straight away. Achieving things, no matter how small, is very powerful at making us feel more in control of our lives, which can help improve our mood.

You can also set up reminders or prompts to make it easier to start, like preparing things ahead of time. For example, if showering feels difficult in the morning, laying out your towel and clothes the night before might make it easier to take that first step when you wake up. These small adjustments can make it more likely that you’ll follow through, helping you to slowly overcome the barriers depression may have put in your way.

Keep on top of personal hygiene

Keeping on top of your physical hygiene can be challenging when experiencing depression. Things that you might find difficult might include showering daily, brushing your teeth twice a day, and changing your clothes each morning (especially true if you’re finding keeping on top of laundry difficult).

Here’s a short list of low mood self-help tips you might consider for the days when personal hygiene tasks feel overwhelming:

• Use dry shampoo: If getting in the shower feels too difficult, consider using dry shampoo to refresh your hair without washing it
• Use face wipes or cleansing pads: Instead of a full face wash, use face wipes or cleansing pads for a quick clean-up
• Change into clean underwear: If changing clothes feels challenging, try simply changing into fresh underwear
• Swap a shower for a bath: If you’re feeling too fatigued to stand up for a shower, try having a warm, relaxing bath instead
• Use mouthwash: If brushing your teeth feels like too much, using mouthwash can help freshen your breath

Limit alcohol and drugs

Some people use alcohol to numb distressing or overwhelming emotions or escape from persistent feelings of sadness or low mood. However, excessive alcohol consumption can actually worsen depressive symptoms over time because alcohol is a depressant. Depressants are substances that reduce stimulation in different parts of the brain (i.e., slow down the transmission of messages between brain and body), typically leading to feelings of low mood and fatigue.

Avoiding substances with depressant effects

Other substances with depressant effects that you might consider reducing or avoiding altogether include:

• Nicotine: Nicotine can initially provide a temporary boost in mood, but it ultimately leads to increased anxiety and irritability. Regular use, through vaping, smoking, or other methods, can create a cycle of dependency that affects your mental health
• Prescription opioids (e.g., codeine, oxycodone, fentanyl): These medications can provide pain relief but may also lead to feelings of sadness and withdrawal when not used as directed
• Certain over-the-counter medications: Some cold and allergy medications contain ingredients that can have depressant effects and may impact your mood negatively

For more information on how to reduce the amount you vape, take a look at our non-judgmental selection of factsheets on vaping.

Distracting from the urge to vape or consume alcohol

If you are relying on alcohol or nicotine to cope with low mood or depressive symptoms, it can be challenging to eliminate these coping mechanisms without replacing them with helpful alternatives—ones that won’t have the same negative long-term effects. Here are some alternative habits you might consider to replace some or all of the time you spend drinking alcohol or vaping:

• Herbal tea: Enjoying a warm cup of herbal tea, like chamomile or peppermint, can provide a calming effect without the negative impacts of alcohol or nicotine
• Chewing gum: Sugar-free gum can help keep your mouth engaged and provide a distraction without harmful effects
• Craft activities: Engaging in hands-on crafts like knitting, drawing, or model-building can keep your hands busy and provide a sense of accomplishment
• Mindful eating: Try focusing mindfully on meals and snacks, paying attention to the flavours and textures as you eat
• Fidget toys: Using fidget spinners, stress balls, or sensory putty can help keep your hands occupied and reduce stress
• Baking or cooking: Getting involved in preparing healthy meals or snacks can be a fun and rewarding way to engage your hands while creating something tasty

Eat a balanced diet

Like alcohol, some of us turn to food as a way to escape or distract ourselves from low mood. This can become a coping mechanism with harmful long-term effects on both mental and physical health. People can use food as a coping mechanism in different ways.

Reasons people use food as a coping mechanism

For some individuals, changes in diet may not stem from a desire to escape unpleasant feelings but from other depressive symptoms. For example, increased fatigue and reduced motivation can make it difficult to shop for ingredients and cook regularly. Additionally, people taking antidepressants or other medications might experience changes in their appetite due to the side effects of these drugs.

People with a history of disordered eating or eating disorders may be at a particularly high risk of relapse when experiencing persistent periods of stress or low mood. People who engage in “disordered eating” show some of the symptoms and behaviours of an eating disorder, such as restrictive eating, binge-eating, or inflexible patterns of eating. However, they engage in these behaviours less often and with less intensity than people with a diagnosable eating disorder.

Others, who may never have engaged in disordered eating before, might begin to exhibit signs of comfort eating or restrictive eating when faced with emotional challenges. If you think you may be showing signs of disordered eating, find more guidance and information in our selection of articles on eating disorders.

Low mood self-help tips for eating well and regularly

Any one of these factors, whether on their own or in combination, can make it harder to eat well regularly. Here are some suggestions for combating these barriers that you might try:

• Keep a stock of healthy, varied foods (if you’re able): Try using apps or tools to create shopping lists and plan meals for the week. If you live independently, setting aside time for grocery shopping can help you keep healthy options on hand, even on difficult days. If you live with a parent or guardian, consider asking for their support with cooking and helping you eat well regularly. Meal planning may not be suitable for everyone, particularly those with a history of disordered eating
• Monitor changes in your behaviour or feelings around food: Pay attention to any shifts in how you relate to food when you’re feeling unusually stressed or low, particularly if you have a history of disordered eating. If you notice any changes, reach out for support or be particularly mindful of self-care during these times
• Speak to your doctor: If your antidepressants or other mental health medications are affecting your normal appetite, it’s best to consult with your GP. You can discuss how to manage these changes in appetite together and explore alternative treatment options if necessary
• Reach out for support: If a friend or family member knows you’re struggling with depression and asks how they can help, you might suggest that they cook a meal for you from time to time. You could either eat it together or save it to heat up when you’re ready to eat. This can be a simple but meaningful way for them to support you

The benefits of a slow and steady approach

Focusing on a balanced diet can be an important part of managing your overall well-being. Even small, manageable changes—like incorporating more fruits and vegetables or planning simple meals—can have a positive impact on your mood and energy levels. Remember, it’s okay to seek support in making these changes, whether from friends, family, or a nutritionist.

Keep a mood diary

A mood diary is a tool that allows people to track their emotional states and any accompanying thoughts or behaviours on a daily basis. By regularly recording changes in your mood, you may begin to identify patterns in how you feel when:

• You are in certain environments
• You are interacting with particular people
• You are engaging in specific activities

This reflective practice can provide valuable insights into what positively influences their mood and what factors may contribute to low mood. Over time, understanding these connections can empower you to make informed choices that support your long-term mental health. Working with an accredited psychotherapist or counsellor can help you use this information, among other insights, to guide your recovery journey.

For more strategies and low mood self-help tips, visit our factsheet on dealing with depression.

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