🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedBuy 6 for £15 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeCrustaceans FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettPulsinUSNPhDEat WaterNew NordicSlimExpertNatures AidDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 FreeHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Low mood: what you need to know

Woman soaked in a bath, a way to lift mood
Feeling down some days is normal but if this extends to a longer period, it’s something that needs to be addressed. Here’s what you can do to change things.
It’s normal to feel down some days but if you’re going through a low patch, what can you do to change things – and when do you need to seek help? Written by Helen Foster on March 19, 2019 Reviewed by Dr Nihara Krause on March 27, 2019 

We all have off-days, when we can’t motivate ourselves to work or seeing friends feels like too much – and that’s totally fine. But if you’ve been feeling low for a while, there could be something else at play.

What is low mood? 

Experiencing ups and downs in your mood is perfectly normal but understanding what’s behind them is really helpful, as your mood can go on to influence your thoughts and behaviours. If you’re in the middle of a low mood, you might feel:1 
  • sad 
  • tired 
  • frustrated 
  • angry 
  • anxious

What causes low mood? 

A low mood can be the result of short-term, transient triggers such as hunger, lack of sleep or feeling premenstrual, while longer term causes could be insomnia, high stress levels, major life changes or physical causes such as thyroid issues.2-5 But sometimes low mood can be a sign that you need to stop putting a brave face on things and change your life in some way.6

How does low mood differ from depression? 

One of the symptoms of depression is low mood, but rather than feeling down for a few days, you feel this way for a few weeks or months at a time. 

Low mood tends to improve once the trigger has been resolved – you reduce your stress levels or get a good night’s sleep, for example.7 But if your low mood continues, and you also experience some of the symptoms below, it could be depression. 

Some symptoms of depression include:8
  • feeling hopeless 
  • losing interest in the things you used to enjoy 
  • wanting to sleep all day 
  • physical symptoms such as lack of appetite
 If this sounds like what you’re going through, talk to your GP or find online support from a network like Elefriends by Mind to work out the best way to move forward. You should also see your doctor if you have other symptoms like weight gain or breathlessness, as low mood can be linked to some health issues such as an underactive thyroid.9 However, most of the time a bad mood is simply the result of a bad day – and you can manage it on your own.

How to change your mood 

First of all, it’s OK to feel sad, angry or selfish now and again. These emotions are part and parcel of life – pretending you’re fine when you’re feeling fed up is not necessary. 

But if you are fed up of feeling fed up, there are several things you can do to lift a low mood.

1. Eat more vegetables 

This may sound like advice from your mother, but when a trial by New Zealand’s University of Otago investigated the link between mood and fruit and veg intake, they found people were happier the day after they’d eaten more fresh fruits and veggies.10

The magic number seems to be seven to eight portions, but the researchers don’t know exactly how or why getting your greens has this effect.

2. Consider some extra vitamins 

The B-vitamins are associated with mood, and a 2013 study by the University of Miami discovered that taking a vitamin B-complex could reduce symptoms of low mood and anxiety in 60 people with depression.11 

You could also consider upping your vitamin D levels, as some research shows that vitamin D is linked to serotonin production, the ‘happy hormone’ in the brain.12 

Talk to your doctor or a dietitian before taking supplements to check for relevant vitamin or mineral deficiencies.

3. Get outside more often 

Getting some daylight could re-boot your mood. According to a 2014 trial at America’s Cornell University, nurses who worked in wards with more daylight reported better moods.13 

This could be because we produce vitamin D in response to sunlight that, in turn, may impact on the creation of serotonin.14 Even better, head to a local park or somewhere you can be close to nature – research shows that exposure to natural environments could help reverse a low mood.15

4. Tell yourself it’s going to be a good day

If you wake up believing it’s going to be a bad day – it will be, reports a 2018 study by Pennsylvania State University. Researchers found that anticipating a stressful day can change your brain’s responses, meaning you’re more likely to make mistakes during the day and fulfil your doom-laden prediction!16 

You can also ‘fake it till you make it’. Experts know that smiling can make us feel happy but early Dutch research shows that suppressing your emotions – by not expressing them on your face, for example – means they can ‘leak out’ elsewhere, leading to a low mood.17

5. Get your bubbles on 

If all that fails to boost your mood, soak in a nice, long bath. According to a 2018 Japanese study that compared the mood-boosting effects of baths and showers, both could cheer you up but those who had a bath reported lower stress levels and were more likely to smile at themselves in the mirror afterwards.18


  1. NHS Inform. Low mood and depression
  2. Selvi Y, et al. The Effects of Sleep Deprivation on Dissociation and Profiles of Mood, and Its Association with Biochemical Changes
  3. Ottley C. Food and mood
  4. Mills H, Reiss N, Dombeck M. Mental And Emotional Impact Of Stress
  5. Stephanie Watson. Healthline. How to Deal with Premenstrual Mood Swings
  6. Victoria State Government. Monitoring your mood
  7. NHS. Low mood and depression
  8. NHS. Clinical depression
  9. Harvard Mental Health Letter. When depression starts in the neck
  10. White BA, Horwath C, Conner TS. Many apples a day keep the blues away – Daily experiences of negative and positive affect and food consumption in young adults
  11. Lewis JE, et al. The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression
  12. Lambert GW, et al. Effect of sunlight and season on serotonin turnover in the brain
  13. Zadeh RS, et al. The impact of windows and daylight on acute-care nurses' physiological, psychological, and behavioral health
  14. Sansone RA, Sansone LA. Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology?
  15. Beaute FW, de Kort YAW. Natural resistance: Exposure to nature and self-regulation, mood, and physiology after ego-depletion
  16. Katie Bohn. Penn State News. Expecting a stressful day may lower cognitive abilities throughout the day
  17. Melinda Wenner. Scientific American. Smile! It Could Make You Happier
  18. Goto Y, et al. Physical and Mental Effects of Bathing: A Randomized Intervention Study


Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.