Introduction

Feeling down, or “blue” or “bummed” is a common experience that inevitably accompanies living a full life. Usually, a person feels down about something specific – a disappointment, a misunderstanding, a failed attempt at something, at things just not going right, or in response to something sad or troubling around them. For most people, a down-in-the-dumps mood lasts briefly and then resolves as the cause or situation rights itself. Occasionally, a down mood can result from other emotions such as loneliness, feeling ill, or feeling stressed – this is also part of daily living. And lastly, a down mood can come from normal physical processes such as menstruation in girls and women and from illness, or lack of sleep. It is good to recognize that feeling down for a short period of time, especially when you know why you are feeling that way, is normal and that it is good to allow yourself to feel it and acknowledge it.

How is feeling down different from depression?

• It doesn’t last as long; it is brief; you can “shake it off.”
• It usually doesn’t significantly interrupt activities of daily living like taking care of yourself, going to work or school
• It usually doesn’t cause significant physical symptoms that last for days. (You might not feel like eating a meal, but your appetite returns quickly; you have difficulty sleeping one night, but are able to sleep the next, etc.)
• It usually does not impact relationships in a lasting way
• It usually doesn’t impact your feelings or attitude about life in general
• Changes in energy and concentration, if any, are brief
• It usually doesn’t have an enduring impact on your feelings of self-worth

What can  you do to feel better? Click through to find out. 

Try to identify what is making you feel down and, if possible, address it

• If it is a situation that can’t be changed, like getting a disappointing grade on an exam or a disappointing review from your boss, spend your energy thinking about new ways to reach your goals
• If a person has caused you to feel down, either talk to them about your feelings, or give yourself space for a while.
• If a medical issue is causing you to feel blue, try to eat well, get enough sleep and see a medical doctor if appropriate.
• Try to figure out if other feelings are making you feel down and try to address them – if you are lonely, find a friend to be with, if you’ve had a bad day at work or school, figure out ways to avoid the same stressful problems tomorrow.

Try to figure out different ways to react to your situation

• If you didn’t do well on a test, give yourself a pep talk to try to do better; beating yourself up about it will keep you feeling down.
• If someone you care about disappoints or hurts you, try to give them the benefit of the doubt that they didn’t mean to hurt you.
• Try to take “glass half empty” thinking and turn it around to “glass half full.”

Reach out to your friends, family or loved ones

• Though it is common to want to isolate yourself when you feel down, companionship and positive interactions go a long way toward alleviating a down mood.
• Take the opportunity to talk about your troubles and get things “off your chest.”

Try to stay active and keep your regular commitments

• Exercise is a powerful, effective way to lift your mood
• Sticking to a routine helps you focus your energy on positive actions and shifts a “down” frame of mind
• Go to classes even if you don’t feel like it – falling behind in your school work will make things worse.

Take care of yourself

• Keep a healthy diet; avoid alcohol or substance use
• Get out and take a walk, go to the gym
• Get an adequate amount of sleep
• Take extra time to pamper yourself
• Play your favorite music (avoid the sad songs) or do one of your favorite activities
• See a medical doctor if you are feeling ill – there may be a medical cause for your low mood

When should I consider seeking help for a down mood?

• If the previous strategies don’t help after trying them for 2 or more weeks
• If your mood is too low to try to help yourself
• If your symptoms meet the definition of depression 
• If you have thoughts of giving up, ending it all, suicide – look for help immediately