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How to Improve Low Mood – 5 Easy Tips from Chartered Psychologists

Anna Keyter — Mon, 23 Feb 2026 08:26:00 +0000

An Article by Anna Keyter on how to improve low mood / Photo by RDNE Stock project

How to improve a low mood is one of the most common questions we hear as chartered psychologists. Low mood can creep in during grey February days, after a tough week, or when life feels a bit stuck. The good news? Small, manageable changes often make a noticeable difference without needing a complete overhaul, as supported by guidance from the NHS and other UK mental health resources. These 5 easy wins are drawn from evidence-based approaches like CBT, mindfulness, and positive psychology. They’re designed to be low-effort so you can start right away—even when motivation is low. Try one or two and see what feels right for you.

1. The 2-Minute Breathing Reset (A Fast Way to Calm Your Nervous System)

When low mood hits, your body often goes into overdrive with shallow breathing or tension. A simple technique called box breathing can help shift things quickly.

How to do it:

Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat 4–6 times

This activates your parasympathetic nervous system (the “rest and digest” mode), reducing stress hormones fast. Many clients notice a clearer head after just a couple of minutes. The NHS recommends similar breathing and relaxation exercises as part of self-help for low mood and depression.

2. Move Your Body – Even Just a Little (The Endorphin Lift)

Exercise doesn’t have to mean a gym session. A 10-minute walk, gentle stretches, or putting on a favourite song and dancing in the kitchen can release feel-good chemicals like endorphins and serotonin. Research shows even brief movement improves mood by countering the inertia that often comes with feeling low. Start tiny—walk around the block or do arm circles while waiting for the kettle. The NHS Every Mind Matters programme and British Heart Foundation highlight that increasing helpful activity, even in small ways, is one of the most reliable ways to improve low mood naturally.

3. Name Three Things You’re Grateful For (Shift Your Focus Gently)

Gratitude isn’t about ignoring difficulties—it’s about balancing the brain’s natural negativity bias. Take 30 seconds to name three things you’re thankful for today, out loud or in a note on your phone. They can be small: a warm cup of tea, a kind text, or the sun peeking through. Studies on gratitude practices show that it boosts well-being and reduces low mood over time. The British Heart Foundation notes practising gratitude (like listing things you’re thankful for) as an evidence-based tip to lift mood, and similar advice appears in NHS wellbeing guidance.

4. The “Do It Now” Rule for Tiny Tasks (Build Small Wins and Dopamine)

When low mood drains motivation, everything feels overwhelming. Pick one task that takes less than 2 minutes (make your bed, reply to a quick message, drink a glass of water) and do it immediately. Completing it gives a little dopamine hit, which builds motivation for the next thing. This “behaviour activation” approach from CBT is a proven way to improve low mood by creating a positive cycle of small achievements—echoed in NHS self-help resources and Mind.org.uk tips for managing low mood through helpful activity.

5. Swap Harsh Self-Talk for Kind Words (A Compassionate Reframe)

Low mood often brings a critical inner voice (“I’m useless,” “This will never get better”). Pause and gently reframe it: “This feels tough right now, and that’s okay—I’ve got through hard days before.”This self-compassion technique, rooted in approaches like Internal Family Systems Therapy (IFS) and Acceptance and Commitment Therapy (ACT), reduces self-criticism and opens space for feeling better. It’s not about positive thinking—it’s about treating yourself with the kindness you’d offer a friend. NHS guidance on coping with low mood encourages reframing unhelpful thoughts, and Mind supports building self-compassion as part of everyday mental wellbeing.

How To Improve Low Mood: When These Wins Aren’t Enough

These tips are great starters and work well for everyday dips, aligning with self-help advice from the NHS, Mind, and similar trusted sources. But if low mood lingers for weeks, affects sleep/eating/work, or feels overwhelming, talking to a BPS-registered chartered psychologist can make a real difference. We offer evidence-based support tailored to you—often seeing meaningful change in just a few sessions. Online therapy makes it flexible and accessible from anywhere in the UK (or internationally). If you’re ready for deeper help on how to improve low mood persistently, reach out—we’re here. Try one win today and notice how you feel. What’s your go-to quick lift when your mood dips? Share in the comments below!

Complete the form below if you want to get in touch, if you want to find out how to Improve low mood.

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References for How To Improve Low Mood:

Here are the key sources that informed and support the tips in this article:

NHS – Get help with low mood, sadness or depression
Overview of low mood symptoms and simple self-help steps like talking, lifestyle changes, mindfulness, and exercise.
https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/low-mood-sadness-depression
NHS – Mental wellbeing audio guides
Includes self-help audio for low mood and depression, with practical CBT-based advice.
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/mental-wellbeing-audio-guides
NHS Every Mind Matters
Guidance on managing low mood, stress, anxiety, and sleep, including breathing exercises and activity tips.
https://www.nhs.uk/every-mind-matters
Mind.org.uk – Self-care for depression
Tips on physical activity, self-compassion, and everyday wellbeing strategies for low mood.
https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care
Mind.org.uk – Physical activity, exercise and mental health
Explains how even small amounts of movement can boost mood and interrupt negative patterns.
https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-exercise-and-mental-health
British Heart Foundation – 5 simple ways to improve low mood
Evidence-based tips including practising gratitude, breathing techniques (like box breathing), and small daily actions.
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/improve-low-mood

The post How to Improve Low Mood – 5 Easy Tips from Chartered Psychologists appeared first on Best Online Therapy.

Seasonal Depression Therapy – Getting Ready for Winter? How to Spot and Treat Seasonal Affective Disorder (SAD)

Sara Taveira — Mon, 08 Dec 2025 06:45:00 +0000

An Article by Sara Taveira / Photograph by Fernando Cabral

Are You Feeling Down in the Winter and Need Seasonal Depression Therapy?
What Makes People Depressed in the Winter?
Seasonal Depression Therapy and Lack of Vitamin D
The Hibernation Effect
Hormones, Light, and Circadian Rhythms
What Happens If These Methods Don’t Work?
Effective Options for Seasonal Depression Therapy
What if These Tips Don’t Help?
- Contact Sara
- References:

Are You Feeling Down in the Winter and Need Seasonal Depression Therapy?

This article covers Seasonal Depression Therapy. As the seasons change, a lot of us start to feel different. The phrase “winter blues” is widely used for a good reason. This time of year, it’s normal to feel sad, tired, and low on energy. These are signs of seasonal depression or seasonal affective disorder (SAD). The cold, cloudy, and rainy days ahead may make even the most positive person a little less motivated. OurBest Online Therapy article focuses on seasonal depression therapy.

What Makes People Depressed in the Winter?

Where Seasonal Depression Therapy is concerned, researchers are still looking into all of the possible causes of seasonal / holiday depression.

Seasonal Depression Therapy and Lack of Vitamin D

Vitamin D is important for keeping your immune system strong, your mood stable, and your energy levels high. A lot of us get up before the sun comes up and go home after it goes down in the winter. We don’t get enough natural sunlight because we spend most of the day inside. Our bodies need sunlight to make vitamin D. Not getting enough vitamin D can make us feel tired and sad.

The Hibernation Effect

Some research has shown that mammals naturally slow down in the winter. This is what hibernation is. We can’t hibernate as animals do, but we do go through a milder version of this slowdown, which might explain why we feel sluggish and less motivated in the winter. And this is where Seasonal Depression Therapy comes in…

Hormones, Light, and Circadian Rhythms

When providing Seasonal Depression Therapy, psychologists will focus on the following… They will consider that Hormones, Light, and Circadian Rhythms all work together to keep bodies in sync with daylight. Light controls hormones like serotonin, which affects mood, hunger, and how we act around other people, and melatonin, which tells us when to sleep. Melatonin levels go up when the nights are longer in the winter. This makes us feel more tired and sleepy. Less sunlight, on the other hand, lowers serotonin levels, which can make us feel sad or depressed. This biological dance can help explain why many people are less happy and more irritable during the darker months.
If you want to feel better and get more vitamin D, try to plan a trip to a sunny place. When committing to online therapy, you will receive low mood support to help with emotional regulation (managing emotions in a healthy way).

What Happens If These Methods Don’t Work?

The winter blues are not the only sign of seasonal depression. They can make your daily life very difficult or cause a lot of stress if you have symptoms like sadness, social withdrawal, tiredness, irritability, or loneliness.
If this sounds like you, it’s very important to get help. Seasonal depression is a real mental illness that can be treated. Please get in touch with us so we can look at your situation, help you and help you get over the winter blues.

Effective Options for Seasonal Depression Therapy

Try to plan a trip to a sunny place.
Try supplementing your diet with added Vitamin D
Melatonin supplements can also help

What if These Tips Don’t Help?

Seasonal depression can show up in more ways than just the winter blues. Sadness, withdrawal from social situations, tiredness, irritability, or loneliness can make your life very hard or give you a lot of stress.
If this sounds like you, it’s important to get help. Seasonal depression is a real mental illness that can be helped. Call us so we can review your situation, offer support, and help you get through the winter blues.

Contact Sara