Self-care for depression & low mood
In this course, you’ll learn about depression, what causes it and the way Lungy is designed to help.
If you’re feeling down for more than 2 weeks or struggling with your daily life, always seek help from a medical professional.
What is depression?
We all sometimes feel down, fed up or sad. This range of emotions and moods is natural - our lives are full of ups and downs which impact how we feel. Feeling down is part of how we \nprocess and make sense of things that have happened to us and day-to-day challenges like having an argument or a bad day at work. Over time, our minds can change our perspective and help us recover, adapt and move forward.
It is important to recognise the difference between feeling down or sad, and depression. Usually, you feel down for an identifiable reason - something has happened to make you feel sad. The symptoms will usually get better fairly quickly on their own, so within a few weeks you will feel back to normal and you can still go about your daily life.
There are other times in life when we experience much greater emotional challenges such as the death of a loved one or heartbreak, which can cause deep sadness, called grief. Grief can take a long time to heal from and come to terms with, however it is also different from depression, as it has an exact cause - it is a natural emotional response to experiencing profound loss. It is also important to understand that grief, when added to other challenges in our lives, can contribute to depression.
Depression is a mental health condition which is associated with feeling sad, hopeless and losing interest in things we once enjoyed for 2 weeks or more, however depression is complex and there are many other mental and physical symptoms. It can be hard to distinguish depression from low mood, as they have many overlapping feelings and behaviours. We can usually identify an exact cause for low mood, however it is harder to identify what is causing depression, as it is often the result of many different factors. While depression is persistent - it lasts for over 2 weeks, but many experience symptoms for months or years - low mood tends to resolve in a matter of days.
Depression is very common - about 1 in 6 of us will experience the condition at some point throughout our lives, however the real number is probably higher, as it can be difficult to know if we are experiencing depression and to seek medical help. Importantly, although things are changing for the better, we do not live in a culture that accepts mental health conditions in the same way as physical health conditions - this means lots of people struggle with depression, even though there is help available for them. Just as we can't simply will a condition like diabetes to get better, mental health conditions like depression do not get better on their own, and we need medical help in the same way we do for other health conditions.
If you have been feeling down for more than 2 weeks, and your feelings have started to impact your daily life, then you may be experiencing depression, and you should seek advice from a medical professional.
Many of us don’t realise the surprising ways our minds, and in particular, our bodies, respond to low mood and depression. Learning more can help us know if we, or someone we care about needs help. So let’s take a deeper dive into some of the many symptoms of depression and low mood next!
What are the symptoms of low mood and depression?
All of us are unique, and our experiences of low mood and depression can be very different too. We may have different symptoms that vary in their intensity, how long they last, and how much they affect our lives. In fact, it’s possible to only have physical symptoms, only mental symptoms, or a combination of both.
Most of us are aware of mental symptoms like feeling hopeless, sad, or a lingering sense of emptiness. However, over time, low mood and depression can change the way we think about ourselves and the world around us too. For example, we may have low self-esteem and find it harder to see any positives or hope for the future. We may also grapple with unhelpful thoughts, like replaying and fixating on things that didn’t go well in the past, which can make us feel guilty or as though we have let ourselves or others down.
Low mood can affect the way our brains work in other unexpected ways, for example, we might notice ourselves struggling to concentrate in school or work. Some of us may find our thinking feels slower than normal, or find making decisions difficult or impossible. It’s also possible to experience more subtle changes, like not being able to follow and understand something we are reading or what we are watching on tv.
Lots of people don’t realise depression can also reduce our ability to experience pleasure.
Things that we used to look forward to and enjoy doing, like our hobbies, might feel like too much effort, or less fun than usual. Some of us might notice we no longer want or enjoy physical intimacy, which can have a negative impact on our relationships. Even smaller things, like foods or films we enjoy, might seem dull.
There are also many different physical symptoms of depression. Some of us may feel restless and find it difficult to get to sleep, while others may feel incredibly tired and sleep for much longer than usual. Changes to our sleep pattern can leave us feeling exhausted throughout the day. It’s also possible to simply feel exhausted even if our sleep is unchanged.
We may notice changes to our appetite - we may feel less hungry than usual, which can lead to unintended weight loss, or more hungry than usual, which can lead to unintended weight gain. Changes in how much we are eating and the types of foods we are eating can contribute to discomfort in our digestive system, such as having a sore stomach, bloating, cramps or constipation.
Some things we might think are purely associated with our physical health can be linked with our mental health - many people find this surprising. For example, having aches and pains in our muscles, joints or back can be a sign of depression.
We might not notice this ourselves, but if other people have noticed or commented on us moving or speaking very slowly, this can be a sign of depression. Conversely, we may fidget or feel more restless than usual.
Sometimes in severe depression people can have thoughts of harming themselves or that things would be better if they were not around. If you feel like this at any time please urgently contact someone you know who can help, or contact emergency services.
What causes depression?
Despite lots of research, we do not fully understand what causes depression. Although many people have been told in the past that depression is the result of an imbalance of specific chemical messengers in their brains, the reality is now understood to be much more complex. Depression seems to be the result of an interaction between our stress response, chemicals in our bodies called hormones, and the chemical messengers and physical connections in our brains, however scientists are still investigating and we may never fully understand what causes depression.
Depression is very common and we shouldn’t feel ashamed or guilty about it. Lots of things in our lives can contribute to depression - we can control some of them, but many of them are out of our control, such as our genes, how we were raised, and the challenges we’ve experienced throughout our lives. Usually many different things contribute to us developing depression - it’s unlikely to be the result of one event or experience in our lives, and we are not at fault. Taking a step back and thinking about what may be contributing to our feelings can help us understand ourselves a bit better and help us make positive changes.
Our childhood and the way we were raised is very influential in shaping our understanding of ourselves and the world around us. If we have had a difficult childhood, we may struggle with our self-esteem and have a negative image of ourselves and the world. We may also think we are to blame when something bad happens, or find ourselves agonising over something that didn’t go well for us in the past. Many of us carry these patterns of thought with us through our teenage years and adulthood, which can make it much harder to deal with life’s challenges and make us more likely to experience depression.
It’s important to think about our general mental and physical health too. The burden of experiencing and managing other mental health problems, such as anxiety, or a physical health condition, can trigger depression. Even some common medications, such as contraceptive pills, can cause our mood to change - if you suspect any medication you are taking is causing you to feel depressed, you should discuss it with your pharmacist or doctor.
There are lots of things that many of us do regularly, without knowing the impact they can have on our mental health. While drinking alcohol may make us feel better temporarily, it is technically a “depressant” and can make us feel worse, especially over time. Similarly, recreational drugs can also trigger depression and worsen how we feel. Using alcohol or drugs to cope with our feelings can be particularly harmful if it delays us seeing a medical professional and getting the support we need.
Just as we can have a variety of symptoms if we are feeling low or depressed, our individual responses can be very different too. Some of us may have effective ways of recognising and coping with feeling low or depressed, like speaking to loved ones or meditating. However, although it is not beneficial, we may isolate ourselves when we are feeling down. For example, if we are feeling low and tired, it might be hard to leave the house to socialise, exercise or do any of the activities that make us feel good and boost our mood. This can create a cycle where our low mood makes us behave in ways that feed into and worsen how we feel, which can make us feel down for longer.
Many of the lifestyle habits that are important for our general health, like sleeping well, being active and eating a healthy diet, can help us break out of the depression cycle and manage how we are feeling. We will explore how to incorporate some simple, healthy changes into your day next!
How can I improve my mood?
None of us want to experience feeling down for longer than we have to - fortunately there are lots of little things we can do to feel better and enjoy life a bit more. Getting started is always the hardest bit. However, over time our motivation grows and it becomes easier for us to build and maintain healthy habits, like being more active. The takeaway from this is we shouldn’t simply wait to feel better - if possible, we should start by making small and achievable changes now.
Making changes can feel tough, particularly if we are feeling low or depressed. That’s why we need to celebrate good days, when we have made progress, and prepare for bad days. We are unlikely to enjoy changes like being more active or eating more healthy foods right away, but with time and consistency little changes can have a positive effect on our mental health.
It’s also totally normal to not meet our goals every day, in fact, having an “all or nothing” mindset can hold us back - the most important thing is to try, and to know it’s worth trying. If we haven’t met our goal, being kind to ourselves and accepting that setbacks are a part of the process can help us do better tomorrow and stay consistent over the long-term. Over time, our motivation will grow and we may gradually start to feel a bit better, and more able to make bigger changes.
It can be difficult to make sense of the many different strategies to help with low mood and depression, so Lungy has made a list of some simple and effective strategies that are backed by research - let’s explore some of them now!
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Moving our bodies more can have powerful mood-boosting effects, by helping take our minds off feeling low, and interrupting unhelpful or negative thoughts. Being active also encourages our bodies to release more endorphins - chemicals which can create a sense of wellbeing and reduce pain.
Although a lot of us find being active difficult, there are some simple and effective strategies to incorporate more movement into our days. Finding ways of moving our bodies that are fun and sustainable is the best place to start. Lower intensity activities like stretching or making a daily step goal are both good options that are unlikely to lead to injuries.
You don’t need any fancy equipment or to spend any money - walking is very underrated, and starting with a 10 minute walk outside each day, at a pace that feels good for you, can make a big difference. Combining movement with socialising, such as meeting up with a friend to walk and chat is another strategy to consider. Friends and family can help to keep us accountable, and stay consistent.
If you feel more comfortable exercising at home, using a fitness app, or finding an online video workout you enjoy may be helpful. Some of us may prefer a more structured approach - many gyms have free trials that are a low-commitment way to explore and find exercises and classes you enjoy.
Physical Exercise
Moving our bodies more can have powerful mood-boosting effects, by helping take our minds off feeling low, and interrupting unhelpful or negative thoughts. Being active also encourages our bodies to release more endorphins - chemicals which can create a sense of wellbeing and reduce pain.
Although a lot of us find being active difficult, there are some simple and effective strategies to incorporate more movement into our days. Finding ways of moving our bodies that are fun and sustainable is the best place to start. Lower intensity activities like stretching or making a daily step goal are both good options that are unlikely to lead to injuries.
You don’t need any fancy equipment or to spend any money - walking is very underrated, and starting with a 10 minute walk outside each day, at a pace that feels good for you, can make a big difference. Combining movement with socialising, such as meeting up with a friend to walk and chat is another strategy to consider. Friends and family can help to keep us accountable, and stay consistent.
If you feel more comfortable exercising at home, using a fitness app, or finding an online video workout you enjoy may be helpful. Some of us may prefer a more structured approach - many gyms have free trials that are a low-commitment way to explore and find exercises and classes you enjoy.
Mindfulness
Many of us, particularly if we are feeling low or depressed, get caught up in our own thoughts. This can cause us to not absorb the rich sensations in our world, like the sound of people chatting in the street, the way our food tastes and feels in our mouths, and the rhythm of our bodies breathing in and out. Mindfulness is a state of purposeful heightened awareness of our thoughts, feelings and what are sensing in the present moment - what we can see, hear, feel, smell and taste.
Some of us might find practicing mindfulness helpful for lifting our mood, as it can reconnect us with our bodies and all the things we usually don’t notice. This change of focus encourages us to experience our thoughts in a more gentle and accepting way. Having moments of mindfulness can also allow us to feel more pleasure in our day-to-day lives, for example, we might enjoy our favourite meal more if we notice its different colours, textures and tastes.
Spending time in nature - feeling the sunlight on our skin and noticing the way fresh air feels as we move and breathe in and out, can help us feel peaceful and more in touch with the natural world. Another option we can try is to keep a journal or diary where we note down how our day has been - this can encourage us to think about how we are feeling, identify our emotions and what makes us feel better or worse. Over time, this approach can help us become more self-aware and mindful throughout our day, and, hopefully, feel a little better.
How can Lungy help?
Breathing exercises are another great way to create mindful moments, but they can be hard to learn and stick to - that’s where Lungy comes in!
Lungy guides us through breathing exercises in a fun way, and was designed to lift low mood by encouraging us to connect with the present moment. Noticing the rhythm and flow of each deep and slow breath in, pause, and out, heightens our awareness of our bodies, surroundings and sensations. Lungy engages our senses with peaceful sights and sounds that respond to each of our breaths. Realising the power of our breath to scatter nebula particles or act as the wind blowing dandelions can help recouple us with the present. This new focus, awareness and acceptance of the present, can help calm our minds, and encourage us to experience our thoughts and feelings openly and without judgement.
Lungy was also designed to induce physical calm by activating our parasympathetic nervous system, which is responsible for our ‘rest and digest’ mode - a state of relaxation and recovery. Breathing exercises help us to fully fill and empty our lungs (something we don’t usually do) through slow and deliberate pursed-lip breathing. This calms our bodies by slowing down our heart rate and our breathing. When our bodies feel calm, our minds closely follow, and this can help lift us if we are experiencing low mood. \nLungy is designed to help us feel a little better, take control and engage with sensations we experience throughout the day, whether we are at home, work, or elsewhere.
Disclaimer - Lungy is not designed for the treatment or management of clinical depression. This learning module, including text, graphics and images, are provided for educational purposes only, and is not a substitute for medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified healthcare professionals with any questions or concerns you have about your health, medical conditions or treatments.
If you would like to explore other strategies for lifting low mood, either for yourself or for someone you care about, please check out
