Everyone feels down sometimes, but if sadness is your default mode, there’s obviously something deeper going on.
If your life is generally going well and there’s no easily identifiable cause behind your unhappiness, it can be confusing and frustrating. However, there are many different causes of poor mental health, many of which aren’t recognised or talked about enough. Here are some things that could be deeply affecting your mood — and, as always, if you’re struggling and need help, reach out to your GP, a mental health professional, or Samaritans at 116 123.
1. Your sleep patterns have changed dramatically.
Sleep and mood are closely linked. If you’re suddenly sleeping much more or much less than usual, it could be affecting how you’re feeling. Poor sleep can lead to irritability, low energy, and difficulty concentrating. On the flip side, sleeping too much might be a sign your body’s trying to cope with something.
2. You’re not moving your body enough.
Regular physical activity is vital for mental health. If you’ve become more sedentary lately, it could be contributing to your low mood. Exercise releases endorphins, which are natural mood boosters. Even a short daily walk can make a significant difference to how you feel.
3. Your diet has taken a turn for the worse.
What you eat affects how you feel. A diet high in processed foods and sugar can lead to energy crashes and mood swings. Conversely, a balanced diet rich in fruits, vegetables, and whole grains can help stabilise your mood and energy levels throughout the day.
4. You’re spending too much time on social media.
Constant scrolling through social media can lead to feelings of inadequacy and FOMO (fear of missing out). It’s easy to compare your life unfavourably to the curated highlights you see online. Try limiting your social media use and see if it improves your mood.
5. You’re dealing with unresolved grief.
Grief doesn’t just apply to the loss of a loved one. You might be grieving the end of a relationship, a job loss, or even the loss of a certain lifestyle. Sometimes, we push these feelings aside without properly processing them, leading to lingering sadness.
6. Your hormones are out of balance.
Hormonal changes can significantly affect mood. This could be due to thyroid issues, menstrual cycles, perimenopause, or other endocrine disorders. If your sadness seems to follow a pattern or is accompanied by other physical symptoms, it might be worth checking with your GP.
7. You’re lacking meaningful social connections.
Humans are social creatures, and loneliness can have a profound impact on our mental health. If you’ve become isolated or your relationships feel superficial, it could be contributing to your sadness. Try reaching out to old friends or joining groups related to your interests.
8. You’re not challenging yourself enough.
A lack of personal growth or challenge can lead to feelings of stagnation and sadness. Setting and working towards goals, learning new skills, or taking on new responsibilities can give you a sense of purpose and achievement, boosting your mood in the process.
9. You’re experiencing seasonal changes.
Seasonal Affective Disorder (SAD) is a real thing. Some people feel more down during winter months when there’s less natural sunlight. If your sadness seems to come and go with the seasons, consider ways to increase your exposure to natural light or talk to your doctor about light therapy.
10. You’re dealing with chronic stress.
Prolonged stress can wear you down emotionally. If you’re constantly under pressure at work, dealing with financial worries, or managing difficult relationships, it can lead to persistent sadness. Finding effective ways to manage stress, such as meditation or time management techniques, can help alleviate these feelings.
11. You’re not expressing yourself creatively.
Creative expression can be a powerful mood booster. If you’ve neglected your creative side, whether that’s art, music, writing, or any other form of self-expression, you might be missing out on an important emotional outlet. Try setting aside time for creative pursuits and see how it affects your mood.
12. You’re ignoring your spiritual needs.
For many people, spirituality provides a sense of meaning and connection. This doesn’t necessarily mean organised religion — it could be a connection to nature, a sense of purpose, or a personal philosophy. If you’ve been neglecting this aspect of your life, it might be contributing to feelings of emptiness or sadness.
