Low mood, worry and sleep

What it is

Persistent low mood, worry or sleeplessness is a health problem like any other, it is common, and it responds to treatment. It is not weakness and it is not a spiritual failing.

When to seek urgent care

There is immediate danger of self-harm or harm to someone else, a suicide plan, severe confusion, or distressing voices with unsafe behaviour. Go to the nearest emergency service. Stay with the person if safe, involve a trusted adult, and reduce access to things they could use to hurt themselves.

How it shows

Low mood or loss of interest most of the day for more than two weeks, poor sleep or too much sleep, appetite changes, difficulty concentrating, feeling worthless, tiredness. It often shows up as physical symptoms - headaches, stomach pain, tiredness - with no cause found.

What to do

Talk to someone. A clinician can help, and so can naming it to somebody you trust. Sleep, routine, daylight and cutting alcohol all help genuinely, and none of them are a substitute for being seen when it has gone on a while.

When worry or poor sleep needs care

Stress after difficult events is common. Seek help when worry, low mood or poor sleep persists, disrupts work or relationships, or makes daily life hard to manage. Symptoms can also come from physical illness, medicines or substance use.

A clinician can ask about sleep, mood, safety, physical symptoms and what has been happening in your life. You do not need to wait until things feel unbearable. The separate anxiety, depression and PTSD pages explain these conditions in more detail.

A manageable sleep routine

Get up at a consistent time, be active during the day and wind down before bed. Keep the room as quiet and comfortable as possible. Reduce evening caffeine and nicotine, and avoid using alcohol to make yourself sleep. Avoid driving when sleepy.

If sleep problems continue or affect daily life, ask about cognitive behavioural therapy for insomnia. Sleeping pills can cause dependence or next-day drowsiness and should not be borrowed or used long term without review. Loud snoring with pauses in breathing or severe daytime sleepiness may need a sleep assessment.

Sources

1. Insomnia · Public sector health information · OGL v3.0
2. Generalized anxiety disorder: what you need to know · National Institute of Mental Health · Public domain text; images excluded
3. Depression · National Institute of Mental Health · Public domain text; images excluded

Contains public sector information licensed under the Open Government Licence v3.0.