Looking after your mood when you live alone

When you live with family, someone usually notices if you are not yourself. Living alone, you need to be the one who notices, and you need a plan for getting support early. This lesson is about everyday care and knowing when to ask for help.

Signs to notice in yourself

• The NHS says low mood can make you feel sad, anxious, panicky, angry or frustrated, can lower confidence, and can cause tiredness and sleep problems. It often improves within a few days or weeks.
• The NHS says a low mood lasting two weeks or more may be a sign of depression, especially with losing interest or enjoyment, feeling hopeless or struggling to concentrate.
• Living alone, watch for changes in routine: skipping meals, staying in bed, not leaving your room for days, or not replying to messages.
• This lesson is not for diagnosing yourself. It is for noticing early and talking to someone.

Everyday things that help

• Talk about your feelings with a friend, family member or counsellor (NHS).
• Increase helpful activity: NHS Every Mind Matters suggests listing important or enjoyable things and doing some each day, starting with the easier ones.
• Move every day, even a short walk, eat regular meals, and look after your sleep (NHS).
• Set small, realistic goals and focus your energy on what you can control (NHS).
• Avoid using alcohol, cigarettes, gambling or drugs to cope, which the NHS says can make mental health worse (see the Choices module).

Build a check-in system

• Agree with one or two people (a friend, sibling or parent) that you will message every day or every couple of days. A simple word or emoji is enough.
• Tell them: 'If you do not hear from me for two days, please call me, and if I do not answer, contact my flatmate or accommodation office.'
• Save your accommodation office, university security and wellbeing service numbers in your phone.
• Keep in touch with a friend nearby who can actually knock on your door if needed.

When to get help

• The NHS advises seeing a doctor if low mood has lasted more than two weeks, you are struggling to cope, or self-help is not working.
• At university, start with student wellbeing or counselling services, which are usually free. Your GP or university health centre can also help (see Managing Your Own Health).
• In Abu Dhabi, 800-SAKINA (800 725462) is a 24/7 mental health support line from the Department of Health Abu Dhabi with Sakina, part of SEHA, in Arabic and English.
• In Dubai, Itma'en (800506) offers free, confidential mental wellbeing guidance in Arabic and English, daily from 9am to midnight, from Dubai Health with Dubai's Community Development Authority and Dubai Health Authority.
• In the UK, Samaritans can be called free on 116 123, day or night, 365 days a year.

If it is urgent

• If you or someone else is in immediate danger, call emergency services. In the UAE, call 999 for police or 998 for ambulance.
• If you are having thoughts that life is not worth living, tell someone straight away and seek urgent help. The NHS says support is available whatever the situation.
• You do not have to wait until things are very bad. Asking for help early is a strength, and things can and do get better.
• The Mental Health module explains how to get help and how to support a friend.