*Welcome to the OutUK series looking at gay men and their health brought to you in association with the NHS* website.**
	Each week we'll tackle a different topic in our A to Z of Gay Health. We'll have features and advice on everything from relationships, sexual health, mental and physical conditions and how to stay fit. You can follow any of links provided below for more information direct from the NHS website, or view any of our Previous A to Z Features.

You should also know that OutUK has produced a special report about: Coronavirus Covid-19.

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This Week - Q : Quitting Low Mood

Get urgent help

Support is available if you or someone you know is having a mental health crisis or emergency, no matter what you're going through.

Find out where to get urgent help for mental health

Signs of a low mood

A general low mood can make you feel sad, anxious or panicky, angry or frustrated and low on confidence and self-esteem. It can also make you feel tired, or cause problems sleeping.

A low mood often gets better after a few days or weeks.

It's usually possible to improve a low mood by making small changes in your life. For example, resolving something that's bothering you or getting more sleep.

Symptoms of depression

If you have a low mood that lasts 2 weeks or more, it could be a sign of depression.

Other symptoms of depression may include:

not getting any enjoyment out of life
feeling hopeless
not being able to concentrate on everyday things
having suicidal thoughts or thoughts about harming yourself

Things you can try to help with a low mood

Do

try talking about your feelings to a friend, family member, healthcare professional or counsellor
consider peer support, where people use their experiences to help each other
get regular exercise - this may improve your mood and help you sleep better
eat a healthy diet with regular meals to keep your energy levels stable
try mindfulness techniques, where you focus on the present moment

Don't

do not try to do everything at once - set small targets that you can easily achieve
do not focus on the things you cannot change - focus your time and energy on helping yourself feel better
try not to tell yourself that you're alone - most people feel low sometimes and support is available
try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood - these can all contribute to poor mental health

Further information and support

Mental health tips and support - self-help advice including mindfulness, raising low self-esteem and coping with depression
You can contact Samaritans by calling 116 123 if you need someone to talk to
How to improve your mental wellbeing (Mind)
Managing stress and building resilience (Mind)
How to find a support group (Mind)
Advice about low mood (Health for Teens)
Mental wellbeing tips (Every Mind Matters), including mindfulness, self-help cognitive behavioural therapy (CBT) techniques and free personalised advice to your email inbox

When and where to get medical help

If your low mood does not go away and the things you're doing are not helping, then you may need medical help.

See a GP if:

you've had a low mood for more than 2 weeks
you're struggling to cope with a low mood
things you're trying yourself are not helping
you would prefer to get a referral from a GP

Other ways to get help

If you're 18 or over (or 16 or over in some areas), you can refer yourself directly to an NHS talking therapies service without talking to a GP.

Find NHS talking therapies for anxiety and depression

If you're under 18, find out more about mental health support for children and young people.

Causes of a low mood

There are many reasons why you might feel low at some point in your life.

Any sort of difficult event or experience could lead to sadness or low self-esteem. Sometimes it's possible to feel low without there being an obvious reason.

Identifying the cause

If you know what's causing your low mood it might be easier to find ways to manage it.

Some examples of things that may cause a low mood include:

work - feeling pressure at work, unemployment or retirement
family - relationship difficulties, divorce or caring for someone
financial problems - unexpected bills or borrowing money
health - illness or injury
bereavement (losing someone or something)

Even significant life events, such as buying a house, having a baby or planning a wedding, could lead to feelings of sadness.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

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We'll have more information and advice next week on another topic in our A to Z of Gay Health. We have covered many subjects in this series and you can catch up with all of our Previous A to Z Features. If you want to find out more about this week's subject you can visit the Original article on the NHS website. If you are worried by any aspect of your health make sure you go and see your doctor or book an appointment at your local clinic.
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