Have you ever felt like the world has lost its colour? Like you’re watching a movie from behind a thick, grey pane of glass, just going through the motions? A heavy feeling that settles in your chest, making even the simplest tasks feel monumental. Maybe you’re feeling a deep sense of sadness, or perhaps it's more of a dull emptiness—a feeling that no matter what you do, the joy just isn’t there.
First, I want you to know something incredibly important: you are not alone in this feeling. What you are experiencing is real, and it’s okay to feel this way. Many people, at various points in their lives, find themselves walking through this grey fog. Acknowledging these feelings is the first brave step, and you’ve already taken it just by reading this. My hope is that we can gently explore some ways to navigate this together, finding small, steady steps toward brighter days.
Before we dive in, let’s talk for a moment about the difference between feeling sad or having a low mood and something more persistent, like depression. We all have moments of low mood. It’s a natural, human response to life's ups and downs—a bad day at work, a disagreement with a loved one, or the stress of a big project. These feelings usually come and go, and we can often pinpoint what caused them. Depression, on the other hand, is like a low mood that has overstayed its welcome and taken root. It’s a persistent state of sadness, loss of interest, and often physical symptoms like changes in sleep or appetite, that lasts for weeks or months. It’s not simply "snapping out of it." Depression is a genuine mental health illness that impacts your daily life and functioning. The distinction isn't meant to minimize your feelings but to empower you with a better understanding of what you might be facing, which is a crucial first step in finding the right mental health support you may need.
When you’re grappling with low mood or anxiety, it's common to lose the motivation to do things you once enjoyed. You might feel a gravitational pull toward your couch, an urge to retreat from the world. This is where a simple but powerful tool called behavioural activation comes in. It’s not about forcing yourself to feel happy, but about scheduling small, achievable activities that have the potential to shift your energy. Think of it like this: your mood often follows your actions, not the other way around. Start with something small. It could be taking a five-minute walk, watering a plant, or listening to a favorite song you haven’t heard in a while. The goal isn’t to "fix" your mood, but to create a tiny ripple of positive action. One small victory leads to another, and soon, you might find yourself building momentum. The key is to be gentle with yourself. If you only manage a five-minute walk instead of ten, that’s still a success. Celebrate it.
Remember a time before the heavy feelings set in? What brought a smile to your face? Perhaps you used to love painting, baking, or just curling up with a good book. Low mood and depression can sometimes disconnect us from the parts of ourselves we once loved.
Think back to those hobbies and pastimes. You don't have to jump back in full force. Just try to dip a toe in the water. Pull out the dusty guitar for five minutes or listen to an old podcast. Playing an old video game or re-watching that TV show for the thousandth time (For me it's Firefly all the way - Browncoats Forever!). This process of reconnecting with your past self can feel like reaching out a hand to the person you used to be, and it can be a beautiful way to gently find joy again. It's a reminder that those parts of you are still there, just waiting to be rediscovered.
When we're struggling, our inner critic can become our harshest judge. We might tell ourselves we're lazy, weak, or not doing enough. This is where self-compassion becomes vital. Imagine a friend was telling you they were feeling this way. Would you scold them? tell them they were lazy? Of course not. You’d offer them kindness, understanding, and patience. So why do we hold ourselves to a different standard than others?
You deserve that same kindness. Treat yourself as you would a friend. Instead of saying, "I should be doing more," try saying, "I'm feeling heavy today, and that's okay. I'm doing my best." This shift from self-criticism to self-acceptance is a powerful act of healing. It’s about accepting where you are right now, without judgment.
When you're dealing with feelings of sadness or low mood, foundational habits often fall by the wayside. The desire to move, eat well, or get a good night's sleep can feel impossible. While these aren't a cure-all, they are like the foundation of a house. When the foundation is weak, everything else feels shaky. I know it's hard to find the motivation to do these things when we're under the weight of depression, but even small steps can make a difference.
• Sleep: Try to establish a gentle, consistent sleep routine. Even if you can’t sleep, create a peaceful bedtime ritual, like a warm bath or a few minutes of quiet reading. It's also okay to take naps when you need to and are able. It's not laziness! • Food: Don't pressure yourself to cook a gourmet meal. Focus on simple, nourishing foods when you can. A piece of fruit, a handful of nuts, or a simple bowl of soup can make a difference. • Movement: This doesn’t have to mean a trip to the gym. A short walk around the block, some gentle stretching, or even just standing up and moving for a few minutes can shift your energy.
When you feel low, your natural instinct might be to withdraw. It’s like pulling a blanket over your head and hiding from the world, it's just easier, and feels a little safer. But that withdrawal can often make the feelings of sadness and loneliness even more intense.
Reaching out to others, even for a short time, can be a lifesaver. This doesn't mean you need to be the life of the party. It could be as simple as a text to a friend saying, "I'm having a tough day, but I'm thinking of you," or a quick phone call with a family member. These small points of connection are like anchors in a storm, reminding you that you’re not alone and that there are people who care about you.
Don't beat yourself up if you take longer to respond to that message either. I've gone months without replying (and felt awful about it) but it isn't because I don't care, I'm just managing my capacity as best I can.
Sometimes, the weight of low mood and depression is just too heavy to carry alone. This is not a sign of weakness—it's a sign of wisdom. Seeking help is an act of courage and self-love. Counselling and therapy can offer a safe, confidential space to unpack these feelings.
A qualified therapist can provide you with tools, strategies, and a new perspective to help you navigate these difficult emotions. They are a trained guide who can walk alongside you on your journey towards mental health recovery. They don’t have all the answers, but they can help you find your own.
Healing from low mood and depression is not a race. It’s a winding path with good days and bad. There will be times when the clouds feel heavier, and that's okay - those are the days we have to be especially kind ot ourselves. The most important thing is to keep moving, even if it's just one tiny step at a time. Be patient with yourself, celebrate the small victories, and remember that there is always hope for brighter days ahead. I know it's not easy, and it's a journey I'm still on, but it is a journey anyone can make.
If you feel you need more tailored support, explore Carecoins' counselling and therapy services. Our qualified therapists are here to offer a safe and confidential space for your journey, helping you find the tools and support you need to navigate these feelings and rediscover your light.
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