Depression & Low Mood
What is Low Mood?
Low mood is a common and usually short-lived emotional state. It often follows stress, lack of sleep, life changes, or interpersonal conflict. Research shows that mild dips in mood are part of the normal emotional cycle and typically resolve without intervention. Low mood becomes clinically relevant when it persists for weeks and begins to interfere with daily functioning.
What Is Depression?
Depression, formally Major Depressive Disorder (MDD), is a medical and psychological condition defined by persistent low mood and/or loss of interest, along with changes in sleep, appetite, concentration, energy, and cognition.
Neuroscience studies demonstrate that depression affects multiple brain systems: reward pathways, emotion-regulation networks, circadian rhythms, and stress-hormone regulation (HPA axis). It is not simply “sadness,” but a condition involving both psychological and physiological processes.
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Signs and symptoms
Depression affects how a person feels, thinks, and functions. Symptoms must persist for at least two weeks and represent a change from the person’s usual functioning.
Emotional Symptoms
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Persistent low mood, sadness, or emptiness
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Loss of interest or pleasure in activities that used to feel meaningful
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Feelings of hopelessness or pessimism
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Excessive guilt, self-criticism, or a sense of worthlessness
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Irritability or emotional numbness
Cognitive (Thinking) Symptoms
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Difficulty concentrating, making decisions, or remembering
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Slowed thinking or a sense of mental “fog”
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Repetitive negative thoughts about oneself, the world, or the future
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Thoughts of death or suicide (with or without a specific plan)
Physical Symptoms
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Fatigue or loss of energy
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Changes in sleep (insomnia or sleeping too much)
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Changes in appetite or weight (increase or decrease)
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Psychomotor agitation (restlessness) or psychomotor slowing
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Unexplained physical complaints such as headaches, muscle pain, or stomach discomfort
Behavioral Symptoms
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Withdrawal from social contact
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Reduced engagement in daily activities or responsibilities
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Avoidance of tasks that previously felt manageable
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Decline in work or academic performance
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Loss of motivation or initiative
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How Low Mood & Depression Can be Treated
Evidence-Based Psychotherapy
Low mood and depression respond well to structured, evidence-based psychological treatment. One of the best-supported approaches is Cognitive Behavioural Therapy (CBT), a model that has been extensively researched and shown to reduce symptoms and prevent relapse. CBT focuses on the interaction between thoughts, emotions, behaviours, and physical sensations, aiming to break the patterns that maintain depression.
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Understanding the role of thoughts and behaviour
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Research shows that it is not the situations themselves that determine how we feel, but the way we interpret them. When someone experiences depression, their thinking often becomes overly negative, rigid, or biased in ways that are difficult to notice without help. These thinking patterns amplify low mood and create a strong pull toward withdrawal and inactivity.
CBT helps the person recognise these unhelpful thought patterns and gradually replace them with more balanced, realistic, and helpful ways of interpreting events. Because our thinking habits develop through repeated learning, they can also be modified through new learning.
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Breaking the cycle of depression
Depression is often maintained through a “negative cycle”:
• Negative thoughts feed low mood.
• Low mood reduces motivation and energy.
• Reduced activity confirms the person’s negative beliefs (“I can’t cope”, “Nothing will change”), which further deepens the depression.
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Therapy focuses on interrupting this cycle. A first therapeutic goal is usually to help the person become active again in small, manageable steps. This behavioural activation has a strong evidence base—engaging in meaningful activities increases energy, restores a sense of capability, and begins to weaken depressive thinking.
As mood starts to shift, the individual is in a better position to examine their thoughts, test alternatives, and gradually adopt a more realistic inner narrative. For example, a global, self-critical thought like “I am useless” can be replaced with a more accurate and compassionate perspective: “I have managed many things in my life. Right now depression makes everything feel harder, but this will change as I recover.”
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Developing long-term skills
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CBT not only helps reduce symptoms but also teaches skills that protect mental health over time. Through therapy, people learn to:
• understand the factors that contributed to their depression,
• identify early warning signs,
• respond more flexibly to negative thoughts,
• maintain helpful routines and habits,
• and intervene early if mood begins to dip again.
These skills make future depressive episodes less likely and increase resilience in the face of stress.
Taking the First Step
Recognizing that you may be experiencing depression is an important first step. If low mood, loss of interest, or a lack of energy is affecting your relationships, work, or overall quality of life, reaching out for professional help can make a meaningful difference. You don’t have to face this alone, and you deserve support in navigating these difficult feelings.
Therapy offers a safe, confidential space to explore what you’re experiencing, understand the patterns that keep depression going, and develop tools that can help you move toward recovery. With the right guidance and support, many people regain motivation, rebuild confidence, and reconnect with the parts of life that once felt out of reach.