Low mood and depression: noticing the signs

Everyone has low days. Sometimes low mood lifts on its own; sometimes it hangs on and starts to take the colour out of life. Knowing the difference, and knowing that depression is treatable, helps you act early for yourself or a friend.

Low mood is common

• The NHS says low mood can bring sadness, anxiety, irritability, low confidence, tiredness or sleep problems.
• It often has a cause you can name: an argument, disappointing results, missing home, or a loss.
• The NHS notes that a low mood often gets better after a few days or weeks.

When it might be more than low mood

• The NHS says depression is more likely when low mood lasts 2 weeks or more.
• WHO describes depression as different from ordinary mood changes: a low or irritable mood, or loss of interest and pleasure, most of the day, nearly every day, for at least two weeks.
• Other signs WHO and the NHS list include poor concentration, feeling guilty or worthless, feeling hopeless, sleeping much more or less, changes in appetite, and constant tiredness.
• In young people, depression can look like irritability, pulling away from friends, or losing interest in hobbies, rather than obvious sadness.
• These are signs to talk to someone about, not a checklist for diagnosing yourself. Only a qualified professional can make a diagnosis.

Depression is treatable

• WHO states that there is effective treatment for mild, moderate and severe depression.
• WHO says psychological treatments (talking therapies) come first, with medicines sometimes added for moderate or severe depression, decided with a doctor.
• Getting help early tends to make things easier. You do not have to wait until you feel at your lowest.

Self-help that the NHS and WHO recommend

• Talk to someone you trust: a friend, parent, relative, teacher or counsellor.
• Set small, achievable goals instead of trying to do everything at once, and focus on what you can change.
• Keep doing things you used to enjoy, even in small doses, and stay connected with friends and family (WHO).
• Keep regular sleep and meal times, and move your body regularly, even a short walk in the cooler hours.
• Avoid alcohol, smoking, vaping and drugs, which the NHS warns can make mental health worse.

When to get help, and when it is urgent

• 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.
• In the UAE, you can start with a trusted adult, your school counsellor or a family doctor. Abu Dhabi's Department of Health says family physicians in primary care are trained to manage common conditions such as anxiety and depression and refer to specialists when needed.
• Phone support: 800-SAKINA (Abu Dhabi, 24/7, Arabic and English) and Itma'en 800506 (Dubai, free, daily 9am to midnight).
• If low mood ever comes with thoughts of ending your life or harming yourself, that is a reason to get help today. Tell someone now, and if you feel you cannot keep yourself safe, call 999 or 998. These feelings can pass, and support works.