Do you feel very low or extremely sad?
Modern life can be overwhelming and being a young person can feel very confusing. We all have good times and bad times. If your sad thoughts will not go away and you feel like you can’t go on, then you must talk to someone or get some help from a friend, family or an adult you trust.
There may be a clear reason for your sad thoughts, such as a break-up or argument with a friend or family member. Other times it just seems to happen. Boredom can also lead to us feeling fed up. Sometimes feeling like this can trigger lots of negative thoughts, such as ‘I’m useless’, ‘No-one loves me’ or ‘I will never be successful’. These feelings are usually false but can feel very believable at the time, and often strike hardest when we’re alone.
What is depression?
If you have been feeling this way for several weeks and are feeling low more often than you feel okay – or if your low mood is stopping you from doing things you usually enjoy, you may be experiencing an episode of depression. Other symptoms of depression include changes to your sleeping patterns, feeling hopeless, guilty, crying or feeling irritable for no reason.
If you’re feeling down, try some of these to lift your mood:
- Relaxation or mindfulness techniques, and apps such as Move Mood, CALM, Smiling Mind and Insight Timer
- An online CBT course with SilverCloud
- Exercise is great for lifting mood as it releases endorphins – our natural feel-good chemical
- Creating a happy box, book or starting a Pinterest page full of things you love can really help, e.g. places you want to go, bands you want to see, things you want to learn. And if you ever receive a nice message or a compliment, write it down to read another day.
How can I get help?
Talk to your GP, or if you find that hard to do ask someone you trust to support you to see/speak with your GP. The GP will ask you some questions and give you advice on what happens next. This may be a referral to another service such as counselling or CAMHS. If you’re a child or young person who would like to speak to someone about your wellbeing and mental health, it’s also possible to refer yourself to schools-based counselling. If you live in Neath or Port Talbot, head here to find out how. Children living in Swansea can visit here. Parents and carers can also refer you if needed.
Things you might find useful
tidyMinds Urgent Help
If you feel as though you need someone to talk to, or need urgent help, the tidyMinds urgent help page provides numbers you can call that will connect you to someone immediately.
Move Mood by stem4
Move Mood is a free app from stem4 designed to help young people aged 13+ manage low mood and depression. Using evidence-based Behavioural Activation Therapy (BAT), the app encourages you to set achievable goals, build positive routines, track your progress and boost motivation.
You can personalise the app by choosing a companion to support you as you work towards feeling more positive. Move Mood is a helpful self-management tool but is not a replacement for professional support. Click on the button below to find out more and download the app:
SilverCloud (NHS Wales)
Free, online Cognitive Behavioural Therapy (CBT) programmes are available through SilverCloud for young people aged 16 – 18 experiencing low mood, anxiety, or both.
The self-guided courses can be accessed anytime and include additional support from a trained supporter.
Parents and carers can also access free online programmes to help them support their child’s mental health and wellbeing. Click on the button below to get started or find out more:
I had a black dog, his name was depression
Short animation about what it’s like to live with depression.
Campaign Against Living Miserably (CALM)
A website, live chat, WhatsApp, helpline and app for anyone who is feeling low, in a crisis or knows someone who is:
- Life-saving services, information and advice to help anyone struggling with life navigate the issues that can make us feel miserable.
- Trusted tools that give you practical ways to manage your mental health.
Call: 0808 585858 (open 5pm – midnight, every day)
Visit the CALM website to find out more.
Smiling Mind app
Practice daily meditation and mindfulness exercises from any device using this free mental health and wellbeing app from Smiling Mind. Designed by psychologists with kids’ needs in mind, the app is home to 16 child-focussed collections and over 190 sessions to explore.
Children’s content in the app is perfect for kids aged 5-12 and covers a range of mental health and wellbeing topics to help calm young minds, work through big emotions, prepare for sleep and learn to build skills to navigate life’s ups and downs.
Insight Timer app
Use this free app to access relaxing stories, positive affirmations, visualisations, breathing, meditation and mindfulness exercises for children and teens. Inclusive content covers topics such as navigating sadness, stress, anxiety, sleep, focus, change, ADHD, and self-compassion.
Parents and carers can also find talks on a range of mental health and wellbeing topics.