Everyone has a low mood from time to time, but if a drop in energy, a lack of joy and difficulties in everyday functioning last longer — it is worth taking a closer look and considering a psychological consultation.

Not every difficult period means depression — and not every depression looks “textbook”.

One thing matters: if you feel that something is too much for you, you have the right to seek support, even without being “sure” what it is.

See also: Depression and low mood Wellbeing and mental health Services Contact

Low mood: what is typical

Low mood is often linked to a specific situation: stress, loss, conflict, overload. It usually comes in waves and leaves room for better moments.

  • worse days alternate with better ones,
  • you still have access to some of your interests,
  • there is tiredness, but you can “get going” again after a while.

Signs that it is worth consulting a psychologist

It is not about the label itself, but about how much the symptoms affect your life. It is worth considering a consultation if:

  • the difficulties last for weeks and do not ease,
  • energy and motivation drop, and everyday things become “too hard”,
  • joy, interests and relationships fade,
  • a sense of hopelessness or strong self-criticism appears,
  • sleep and appetite are clearly disrupted.

What can help at the start (without pretending that “it will be great”)

In the ACT approach, it is important to take small, meaningful steps even when your mood is difficult.

This is not a recipe for instant improvement, but a way of regaining influence.

  • Choose one small activity a day (10–15 minutes).
  • Take care of the basics: sleep, food, movement — the minimum, not perfection.
  • Limit isolation: one contact with another person, even a brief one.
  • Write down self-critical thoughts as “I’m having the thought that…” to gain some distance.
  • If you can, set a daily plan (simple, realistic).

What a psychological consultation looks like on this topic

At the beginning we establish what is going on, since when and what gets in the way of everyday functioning the most.

Then together we put together a plan of small steps and work on what maintains the low mood (for example avoidance, self-criticism, isolation).

FAQ – low mood and depression

Does depression always mean crying and sadness?
No. Sometimes emptiness, irritability, exhaustion or “numbness” dominates. That is why it is worth looking at the whole picture: energy, functioning and how long it has lasted.
Can I see a psychologist “just in case”?
Yes. A consultation is there precisely to put your situation in order and check what might help — without judgement.
What if I don’t have the strength for big changes?
That is normal. You start with the minimum: small actions that keep you in touch with life (routine, relationships, small duties).
When should I seek urgent help?
If you have thoughts of harming yourself or feel that you are in crisis — seek urgent help from those closest to you and from the appropriate services.

This content is for information purposes only and does not replace an individual medical or psychological consultation.

Natalia Kostusiak, MA – psychologist
Natalia Kostusiak, MA • Psychologist
Author of psychoeducational articles that promote knowledge about mental health.