Low Mood and Depression: Signs and Ways to Get Support
Everyone feels sad sometimes. Depression is different: low mood or loss of interest that lasts and affects daily life. It is a health condition, not a weakness, and many people feel better with support.
Signs you may notice
- Sad, empty or hopeless most days
- Losing interest in things you used to enjoy
- Changes in sleep or appetite
- Low energy or trouble concentrating
- Feeling worthless or guilty
- Thoughts of death or self-harm
What can help
- Start with one tiny step a day
- Keep a simple routine
- Talk to someone you trust
- Therapy, including behavioral activation and CBT
- A doctor can check for other causes and talk about medication
When to reach out
If symptoms last more than two weeks or get in the way of life, talk with a professional. If you have thoughts of hurting yourself or ending your life, call or text 988 (press 2 for Spanish) or call 911 right away.
Free worksheets
Download free, bilingual worksheets you can use at home or bring to a session.
See free worksheetsFrequently asked questions
What signs should I notice?
Sad, empty or hopeless most days; Losing interest in things you used to enjoy; Changes in sleep or appetite; Low energy or trouble concentrating; Feeling worthless or guilty; Thoughts of death or self-harm.
What can help?
Start with one tiny step a day; Keep a simple routine; Talk to someone you trust; Therapy, including behavioral activation and CBT; A doctor can check for other causes and talk about medication.
When should I look for help?
If symptoms last more than two weeks or get in the way of life, talk with a professional. If you have thoughts of hurting yourself or ending your life, call or text 988 (press 2 for Spanish) or call 911 right away.
Where can I find help in Spanish in Oregon?
Use the Sanar Network directory to find bilingual and culturally responsive providers in Oregon, or read our resource guide for crisis lines, therapy, addiction help and health insurance by county.
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