It is normal to feel a bit down, sad, or ‘low’ at times but sometimes it can get a lot worse than that.
When you feel down you often do not get as much pleasure from things anymore and everything might feel like it is harder e.g., getting out of bed, going to school, or doing your homework.
If you are feeling like this, you might notice that you become easily irritable or frustrated, are more tearful, worry a lot, feel tired, have trouble sleeping, do not like eating as much or wanting snacks a lot and/or you might avoid seeing people or doing activities you usually love.
Situations might become overwhelming, and you feel that you are not able to cope with a situation.
Some things you can do:
- Think of what makes you happy and try to do some of these things every day
For a list of suggestions have a look here: https://www.annafreud.org/on-my-mind/self-care/
- Try to understand what is making you feel low
There might be a good reason like you have just moved school and feel unsettled, you might have had a fall out with your friends, some problems in your family, you might struggle with the loss of your pet or a person you were close to, someone is mean to you, you might have changes in your hormones, or you might be worried about someone / something else.
- Speak to someone you trust about your worries
- Try to write down your feelings in a diary
- Share your experiences on an online message board
- Try setting small goals every day and celebrate successes
- Be kind to yourself. Try to change negative thoughts into positive thoughts about yourself
- Take a break: do some breathing exercises, take a walk, make a drawing, take a nice bath
- Do some exercise like brisk walking, dancing, cycling
- Stay connected with family and friends
- Do some exercise like brisk walking, dancing, cycling
- Help someone or volunteer, this is a good way to meet other people and feel valued
- Improve your sleep – see for tips
