We all experience periods of low mood – it’s a normal part of being human. Feeling sad, frustrated, or tired after a tough week or during a difficult life event is expected. However, when these feelings last for weeks or months and begin to interfere with daily life, it might be more than just a passing phase – it could be depression.

Understanding the difference between everyday low mood and clinical depression helps us offer better support to ourselves and others.

What is Low Mood?

Low mood can come and go and is often linked to a specific cause – such as stress, tiredness, conflict, or a disappointing experience.

Common signs of low mood:

• Feeling sad or flat
• Tiredness or poor motivation
• Trouble sleeping or sleeping more than usual
• Irritability or frustration
• Less interest in activities you usually enjoy

💡 Low mood usually lifts over time, especially with rest, support, and positive activity.

What is Depression?

Depression is a diagnosable mental health condition where low mood becomes persistent, intense, and difficult to manage. It can affect how a person thinks, feels, and behaves – and may lead to both emotional and physical symptoms.

It’s more than “feeling down.” Depression can feel like being stuck in a fog with no clear way out.

Common signs of depression:

• Feeling hopeless or helpless
• Constant fatigue or lack of energy
• Loss of interest or pleasure in things you once enjoyed
• Changes in appetite or weight
• Difficulty concentrating or making decisions
• Feelings of worthlessness, guilt, or self-blame
• Withdrawing from others
• Thoughts of self-harm or suicide

💡 Not everyone experiences all of these symptoms – and the severity can vary.

Depression in the Workplace

Depression can have a significant impact on work performance and relationships. It may show up as:

• Absenteeism or presenteeism (being at work but unable to function fully)
• Reduced motivation or productivity
• Difficulty focusing or making decisions
• Social withdrawal or conflict with colleagues
• Low self-confidence or frequent self-criticism

Employees may mask symptoms, so a change in behaviour or mood can be an important sign.

How to Support Someone with Depression

• Start with empathy: You don’t need to fix it – just being present and listening without judgement is powerful.
• Ask gently: “I’ve noticed you don’t seem yourself lately – is everything okay?”
• Avoid clichés: Phrases like “snap out of it” or “just think positively” can feel dismissive.
• Encourage support: Signposting to a GP, mental health first aider, or helpline can be a vital step.
• Check in regularly: Keep the door open for future conversations – they may not be ready to talk straight away.
• Respect their pace: Recovery takes time, and what helps one person might not help another.

Managing Low Mood and Depression

While professional support is often key, here are some helpful self-care strategies:

• Routine: Try to keep a regular sleep and activity schedule
• Movement: Gentle exercise can boost mood and energy
• Connection: Spend time with people you trust
• Small wins: Set achievable goals, even if it’s just getting out of bed or going for a walk
• Journalling or creative expression
• Mindfulness or breathing exercises

Treatment and Recovery

Many people recover from depression with the right treatment and support. This may include:

• Talking therapies (such as CBT or counselling)
• Medication (usually antidepressants prescribed by a GP)
• Peer support or mental health groups
• Lifestyle changes and wellbeing plans

Recovery doesn’t mean the depression disappears overnight – but it does mean learning ways to manage it and live well.

What to Say (and What Not to Say)

When someone is experiencing depression, it can be hard to know what to say – or what to avoid. The most important thing is to be kind, non-judgemental, and present.

✅ Helpful Things to Say

• “I’m here for you.”
• “You’re not alone.”
• “It’s okay to feel this way.”
• “Is there anything I can do to support you right now?”
• “You don’t have to go through this on your own – have you thought about talking to someone?”
• “Take your time – I’m not going anywhere.”

🚫 Things to Avoid Saying

• “Just snap out of it.”
• “Other people have it worse.”
• You’re just being lazy.”
• “But you’ve got so much to be happy about!”
• “You were fine yesterday.”
• You should…” (exercise more, eat better, get outside)

💡 You don’t need all the right words – just being there, listening, and showing that you care is often the most valuable support you can offer.

Depression is not a weakness, and it’s not something someone can simply “snap out of.” By recognising the signs, listening without judgement, and offering the right support, we can all play a part in creating a more understanding and mentally healthy environment.