Feeling low, and doing less
When your mood drops, it makes sense to pull back. You cancel plans, stop doing the things you used to enjoy, and stay in. The trouble is that doing less usually makes the low mood heavier, not lighter.
If you're having thoughts of ending your life, please talk to someone today. Samaritans are free on 116 123, any time. In an emergency, call 999.
What low mood can look like
- Feeling flat, tired or heavy most days
- Losing interest in things you used to enjoy
- Pulling away from friends and family
- Sleeping much more or much less than usual
- Being hard on yourself, or feeling you've let people down
- Finding it hard to see how things could change
Everyone has low days. If it's lasted a few weeks and is getting in the way of your life, it's worth talking to someone.
How the loop works
Low mood drains energy and motivation, so you do less. Doing less means fewer moments of pleasure or achievement, less contact with people, and more time alone with your thoughts. Those thoughts are often harsh. The mood drops further, and the next thing feels even harder to start.
What helps
Waiting until you feel like doing something rarely works when your mood is low. It tends to work the other way round: small actions come first, and the mood follows a little later.
- Pick one small thing a day that used to matter to you, and plan when you'll do it
- Keep it small enough that you can do it on a bad day
- Notice how you feel afterwards, even if the change is slight
- Keep some contact with one person, even a text
This approach is called behavioural activation. It's one part of CBT.
How counselling helps
In sessions, we look at what's been happening in your life, what the low mood is telling you about yourself, and which small steps feel possible. Some people want practical tools straight away. Others need to talk first. Both are fine.
Counselling isn't a medical treatment and I can't promise an outcome. If low mood is affecting your sleep, appetite or health, or you're wondering about medication, speak to your GP too.
Talk it through
I offer counselling for low mood and depression in Barnsley and online. Individual sessions are £70 for 50 minutes, in private counselling rooms in a discreet town-centre location in Barnsley with free parking, or by video or telephone.
You can start with a free 10-minute phone intro, bookable at 12:00 or 12:30, Monday to Friday, or book a first session.
Free support
NHS Talking Therapies are free, and you can usually refer yourself. If you need to talk to someone now:
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Learn more →Reviewed by Tracy Simpson, MBACP, October 2026.