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Feeling Down

How do you feel?

Everyone will feel sad or low in mood at times; it’s a normal part of being human. There are things we can do to keep ourselves happy and healthy.

5 Steps to Mental Wellbeing

Just like our physical health it is important that we look after our mental wellbeing. Evidence shows that doing these 5 things supports our mental health.

  • Keep in contact with family and friends - arrange to do things with the people you have fun with
  • Be physically active - get involved in a sport or take a walk
  • Learn new skills - do you have a hobby? Take up something new to boost your self confidence
  • Volunteer and support others - offer to do tasks or jobs for family and friends or find a volunteering role in your local community
  • Pay attention to the present moment - taking the time to think about what you are doing right now is called mindfulness
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If you feel low or down for a long time and this starts to make everyday life difficult, you may be experiencing depression. There are lots of things that can make you feel better. It’s really important that you speak to someone you trust about how you’re feeling – this could be a friend, family member, Teen Health Officer, a health professional like your doctor, or a teacher. Sharing how you’re feeling is often the first step to making changes to feel better. You don’t have to face this alone.

If you need urgent help...

If you are feeling down and you feel you need urgent mental health support, talk to a trusted adult or call the Central Access Point at 0800 800 3302 which is available 24/7.

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How to problem solve difficult situations

When we feel low, issues that come up seem big and impossible to solve. This can make us feel low and demotivated. Sometimes it can feel overwhelming and a struggle to make sense of how we’re feeling.  Some people find journalling or keeping a diary can be really helpful.  Try writing down or thinking of three things that you are grateful for every day, or just draw or doodle whatever helps you to feel more positive. 

It is very important to be kind to ourselves, and an act of kindness for someone else can help us to feel better too.  Always remember that emotional health is linked to our physical health, and any type of physical activity like going for a walk, playing a sport, or even moving around can really help us to feel better physically and emotionally. 

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Try this...

You can also try using the steps below next time you have a problem at school or home that you are struggling with.

  1. Choose your problem
  2. List all the possible solutions
  3. List the advantages and disadvantages
  4. Choose one you feel comfortable with
  5. Make a plan
  6. Do the plan
  7. Reflect – how did the plan go?

Look for something positive in each day, even if some days you have to look a little harder.

For further support and information... 

These links take you to other websites or services that are not provided by Teen Health. The pages have been selected to give you more information on this topic area. They will open another tab in your browser.   
YoungMinds logo


Information on depression

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My Self Referral logo

My Self Referral

Support and information on depression

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ChildLine logo


Guidance on depression

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Health for Teens

Information on low mood

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Papyrus logo


A charity dedicated to the prevention of suicide and the promotion of positive mental health

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Start a Conversation

A campaign for people who may be struggling with their mental health or thoughts of suicide.

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tellmi logo


Tellmi is a safe, anonymous app where you can talk about absolutely anything. 

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Teen Health

Use the link on this page to contact Teen Health 

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