What is low mood?
Low mood describes a period of feeling down, flat, tired or discouraged. Everyone goes through it from time to time, after a disappointment, a stressful period or a change in circumstances. It often lifts after a few days or weeks, especially when the cause eases. But low mood can also settle in, quietly reducing energy, motivation and pleasure, until everyday life starts to feel heavy.
Low mood is not the same as clinical depressão, although the two lie on a continuum. Paying attention early, and getting support when it lasts, can stop it from deepening. On this page you will find common signs, possible causes, what therapy can offer and therapists who can help, in person or online.
Common signs of low mood
- Feeling sad, empty, irritable or tearful more often than usual
- Losing interest in things you normally enjoy
- Low energy, tiredness that sleep does not fix
- Changes in sleep or appetite
- Harsh self-talk, guilt or a sense of not being good enough
- Dificuldade em concentrar-se ou tomar decisões
- Pulling away from friends, family or activities
Low mood, depression or something else?
The difference is mostly a matter of intensity and duration. When symptoms are present most of the day, nearly every day, for two weeks or more, and they affect work, relationships or self-care, a professional should assess whether it is depression. A long-lasting, milder low mood that has been there for years may correspond to persistent depressive disorder (dysthymia). Low mood that comes back every autumn and winter can point to seasonal affective disorder, and marked ups and downs to oscilações de humor.
Possíveis causas e factores contribuintes
Low mood rarely has a single cause. It usually comes from a combination of circumstances, habits and personal history:
- Stress at work, esgotamento or exhaustion
- Solidão and the loss of a familiar social network, common after moving abroad
- Transições de vida: a new job, a new country, a separation, becoming a parent, retirement
- Dificuldades de relacionamento or conflict
- Poor sleep, little daylight, lack of movement, alcohol
- Physical health problems or hormonal changes (a doctor can check these)
- Earlier experiences of loss, criticism or Trauma
Como a terapia pode ajudar
Therapy helps you understand what is keeping your mood low and what helps it lift. A therapist works with you to notice patterns of thinking and behaviour that drain energy, to reconnect with activities and people that matter, and to address the situations behind the low mood. Sessions are collaborative: you set the goals together and review progress regularly. Many people notice a difference after a few weeks.
Abordagens terapêuticas que podem ajudar
TCC, and in particular behavioural activation, is one of the best-studied approaches for low mood. Terapia Interpessoal (IPT) focuses on relationships and role changes, ACT on living according to your values, compassion-focused therapy on self-criticism, and MBCT helps prevent low mood from returning.
Practical steps that can help
- Plan one small, achievable activity each day, even when motivation is low: action often comes before motivation
- Get outside in daylight and move your body, even for ten minutes
- Keep regular times for sleep and meals
- Reach out to one person this week, in your own language if that is easier
- Limit alcohol, which deepens low mood over time
- Write down what drains you and what lifts you, and look for patterns
Quando procurar ajuda
Talk to a therapist or a doctor if low mood lasts more than two weeks, keeps coming back, or makes it hard to work, study or look after yourself. If you have thoughts of harming yourself or ending your life, contact your local emergency number (112 in Europe) or a crisis line immediately.
