Lift your mood
It’s normal to feel sad or low when bad things happen. But if your mood has been low for weeks on end and it feels like you’re stuck, here’s some advice from people who’ve been there and have found a way out.
Kirsty says reach out and ask for help if you’re struggling
Kirsty tells you:
- Send a message or speak to somebody, whether it's an organisation, a GP, a helpline, friends or family.
- Even though it's hard to see a way out, things do get better.
Saleem advises how CAB can help you
There are lots of things in life that can cause stress. If you're worrying about money, work or housing, here are some organisations that can help.
Susan shares the things that have helped lift her spirits
Susan suggests:
- getting outside into nature
- noticing your surroundings, for example by taking 5 photos when you’re out for a walk if you can
- sharing baking with your friends
- putting your phone on do not disturb and being present in the moment
- enjoying the fresh air
65% of Scottish adults say that being close to nature improves their mood. (Mental Health Foundation)
Laura says the Daily Mile helps her sleep better and lifts her mood
Laura explains what the Daily Mile is:
- The Daily Mile’s about getting out every day for fresh air and exercise.
- Try to integrate this into your working day.
- It helps clear your head and makes you more productive at work.
- It’s about being around nature.
- You may discover places that you never knew existed.
Regular physical activity is a recommended first-line treatment for mild to moderate depression. (National Institute for Health and Care Excellence)
After a recent operation, Judy realised that she had to look after her body
Judy recommends:
- preparing your meals from fresh ingredients if you can
- making sure that you drink enough water every day
David, a GP, shares how important peer support was in his own recovery
David advises us to:
- connect to other people who’ve had the same experience
- ask for help and take the help that’s offered
- find a group that’s going to support you
Dr Deborah Lee explains what self-compassion is
Self-compassion is the ability to care for yourself when you’re struggling.
Most of us are very good at being compassionate to others, but we don’t treat ourselves with compassion.
When you notice that your mind is being critical or harsh, do something helpful, not harmful.
Dr Deborah Lee teaches a technique called "Soothing Rhythm Breathing"
Deborah takes you step-by-step through a simple breathing technique:
- Find a comfy position
- Lift and roll back your shoulders
- Pay attention to breathing in and out through your nose
- Place your hands on top of your belly
- Gently slow your breathing down
- Find a rhythm of breath that you find soothing
- Try to practise this technique every day
Paul talks about the impact of hearing other people’s experiences
Paul tells you to:
- be honest about your problems
- follow through the advice that you're given
- feed yourself with good company
- read books
Roslyn reminds us that we're all social beings
Roslyn explains:
- Managing life is a team effort.
- There are potential team members all over our daily lives.
- It might be the person at the supermarket check-out who just gives you a smile.
- Sometimes it’s just another person who says: ‘good morning’.
Bob encourages you not to suffer in silence
Bob says:
- find someone you can trust to speak to
- it's worth putting in the effort to take that first step
A message from Kat, Nurse Team Lead, about low mood
Non-urgent advice: Things to look out for include:
- Every day feels like a slog
- Nothing to look forward to
- Becoming withdrawn
- Not socialising
- Changes in your sleep pattern
- Changes in your appetite
- No concentration or motivation
- Your work and relationships are affected
- You feel like you don’t want to be here
If these red flags look familiar and the coping tips aren't working for you, please seek support. Your GP practice can help with this.
If problems with money, work or housing are getting you down, here are some organisations that can help.
Urgent advice: If you need urgent support you should:
During office hours, you can contact your GP.
Anytime, you can phone 111.
In an emergency you can phone 999.
Mind to Mind: Managing other feelings
Please don’t include personal information e.g. name, location or any personal health conditions.
