Low Mood

Some of the common signs you might notice if you have low mood include:

• Becoming more irritable, angry and frustrated
• Becoming more tearful or hopeless
• Feeling tired
• Lack of energy or feeling unwell
• Difficulties with concentration
• Changes to your sleep pattern (sleeping more or less than before)
• Changes to your appetite (eating more or less than before)
• Lack of enjoyment in activities you previously enjoyed
• Reduced self-esteem and self-worth
• Isolating yourself from your peers
• Reduced interest in self-care
• Experiencing suicidal thoughts or self-harm

These signs don’t necessarily mean you have low mood or depression on their own, but if you have noticed any of these changes it could be worthwhile to keep a note of how often they occur and how long this has been going on for. It can feel hard to be positive when you are experiencing low mood or depression, but it is important to remember that this is something a lot of young people experience and then come out the other side, feeling better again. It’s also important to remember that there is lots of support available for you. Try telling someone about how you feel. If you don’t feel listened to, try telling someone else. Your thoughts and feelings are important and should be listened to. If you find it too hard to say, trying writing, texting or drawing. Sometimes when people are really struggling with their mental health they may experience thoughts about hurting themselves or wanting to end their life. They may have hurt themselves as a way of trying to manage their distress. If this is something you have done or thought about you are not alone. Try telling someone about these thoughts and seeking professional support. For more information on coping with self-harm and suicidal thoughts. For further support, please arrange an appointment with your GP. In an emergency please contact NHS 24 in the first instance or dial 999. We have included information below, including videos, websites, resources, worksheets and information sheets, designed to support you in understanding more about low mood, and to develop strategies that may improve your situation. “Depression – Guided Self-Help” by NHS Inform “Depression: A Guide for Young People” by Young Minds “Aye Feel – Emotional Wellbeing Support” by Young Scot You can also reach out to the following places:

Website	Description
Childline	Chat to a Childline counsellor online or on the phone between 9 am-midnight. 1-to-1 chats are available online via the website too. Email support is also available. (: Telephone: 0800 1111
Breathing Space (over 16's)	Confidential phone line where you can speak to someone from a mental health or counselling background. The number is Freephone and is available 24 hours at weekends (6 pm Friday - 6 am Monday) and 6 pm to 2 am on weekdays (Monday - Thursday). (: Telephone: 0800 83 85 87
Papyrus	Papyrus is a national charity dedicated to the prevention of young suicide. Papyrus provide confidential support and advice to young people struggling with thoughts of suicide, and anyone worried about a young person, through their helpline, HopeLineUK: 0800 068 4141
Samaritans	For anyone. If you are feeling distressed, in a state of despair, suicidal or need emotional support you can contact by email or phone. This is a freephone number and is open 24/7. 116 123, jo@samaritans.org

Sometimes when people are really struggling with their mental health they may experience thoughts around hurting themselves or wanting to end their life. They may hurt themselves on purpose as a way of trying to manage their distress or even have tried to end their life. If you feel this way, you are not alone. There are ways of getting help and feeling better. For further support, please arrange an appointment with your GP. In emergencies, please contact NHS 24 in the first instance or dial 999. You can find additional Information at Papyrus or Young Minds. “I’m Thinking About Suicide (Prevention of Young Suicide)” by Papyrus Suicidal Feelings | Help is Available | YoungMinds Self-harm | Signs of Self-harm And Getting Help | YoungMinds You may also wish to reach out to the following services for emotional support:

Website	Description
Childline	Chat to a Childline counsellor online or on the phone between 9 am-midnight. 1-to-1 chats are available online via the website too. Email support is also available. (: Telephone: 0800 1111
Breathing Space (over 16's)	Confidential phone line where you can speak to someone from a mental health or counselling background. The number is Freephone and is available 24 hours at weekends (6 pm Friday - 6 am Monday) and 6 pm to 2 am on weekdays (Monday - Thursday). (: Telephone: 0800 83 85 87
Papyrus	Papyrus is a national charity dedicated to the prevention of young suicide. Papyrus provide confidential support and advice to young people struggling with thoughts of suicide, and anyone worried about a young person, through their helpline, HopeLineUK: 0800 068 4141
Samaritans	For anyone. If you are feeling distressed, in a state of despair, suicidal or need emotional support you can contact by email or phone. This is a freephone number and is open 24/7. 116 123, jo@samaritans.org