Low mood and depression are more common than you think. According to Mind charity, one in six people report experiencing a common mental health problem (like anxiety and depression) in any given week in England and, every week, three in 100 people are diagnosed with depression.
With that in mind, it's likely that someone you know may be struggling right now. Perhaps it's a family member or a running buddy – or perhaps it's you.
If you, or someone you know, is dealing with depression or low mood, the best move is to reach out and ask for help.
Here, we look at the steps to take if you, or someone you know, is struggling – and how running can help combat and manage depressive symptoms.
Depression symptoms
Between one-in-four and one-in-five people experience significantly low mood at some point in their lives.
While there are many reasons why you might feel low – including stress at work or unemployment, financial problems, relationship difficulties, illness or bereavement – if you have a low mood that lasts two weeks or more, it could be a sign of depression. It's also worth pointing out that, sometimes, there may not be a single specific reason why you're feeling low.
Depression typically manifests as a consistent and unrelenting feeling of hopelessness, helplessness and worthlessness that affects your ability to function (eat, sleep, work, enjoy life) daily. The NHS website lists the following as symptoms of low mood/depression:
- sad
- anxious or panicky
- more tired than usual or being unable to sleep
- angry or frustrated
- low in confidence or self-esteem
- 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
What to do if you think you have depression
First and foremost, reach out for help.
Try talking about your feelings to a friend or family member, or you could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to. If you need immediate help, or have seriously harmed yourself, call 999 or go to A&E now.
If you've had a low mood for more than two weeks, or if you're struggling to cope, the NHS recommends contacting your GP, who can refer you for mental health treatment.
Talking therapies and medication remain the default treatments for mental health issues.
CBT – an evidence-based form of talking therapy – is just one of the psychological therapies available for free on the NHS.
You can also refer yourself directly to an NHS psychological therapies service (IAPT) without a referral from a GP. You can find an NHS psychological therapies service (IAPT) here. It's worth noting, though, that waiting times can be long.
How to beat depression
Once you’ve sought professional help, any of these steps can complement your treatment plan or support positive mental health while waiting for treatment:
- Talk to friends, family members or anyone you trust about how you're feeling. They may be able to help you resolve an issue which is bothering you.
- Start/keep on running, or start walking. Research shows that regular exercise can boost your mood if you have depression. On low motivation days, set your sights lower – tell yourself that you’ll just head out for five minutes. Exercising in a community space, like your local park, can also help.
- Create activity dates with friends or a group to stay connected socially.
- What you eat can affect how you feel. Aim to eat a healthy diet and focus on reducing sugar and processed foods and replacing them with whole foods.
- If you can, try to get more sleep – getting into a good sleep routine by going to bed/waking up at the same time every day can help.
How running and exercise can help with mental health
As mentioned, running should not take the place of professional help, however exercise has been found to compare favourably to antidepressant medications as a first-line treatment for mild to moderate depression, and therefore may effectively complement appropriate treatment.
A 2023 study, published in the British Journal of Sports Medicine, found that 150 minutes each week of various types of physical activity is highly beneficial for improving symptoms of anxiety, depression and distress, leading authors to conclude that ‘physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress’.
The benefits of exercise on mental health are multifaceted and involve a combination of biological and psychological factors. ‘No longer can we simplify the benefits of exercise on mental health to one molecule or pathway,' explains clinical lecturer and Asics ambassador Dr Stubbs, an acclaimed academic researcher in the field of physical activity and mental health and the mind-body interface. ‘The benefits we have found consist of a range of complex neurobiological factors such as brain-derived neurotrophic factor (BDNF), serotonin, dopamine, reducing inflammatory cytokines and cortisol and changing structural pathways in the brain.’
Exercise also increases the levels of endocannabinoids in the bloodstream, explains Stubbs, which can also make us feel happier after a run. These neurotransmitters bind to the cannabinoid receptors in the brain, causing similar effects to those of the active component in cannabis, including relaxation, reduced stress and pain relief.
Getting in regular exercise also improves self-esteem and confidence, which can help to improve your mood.
Those with depression often also withdraw from social situations, so running with a friend or a group is a good way of socialising which, in turn, can improve wellbeing and can help to combat loneliness.
What to do if you're having suicidal thoughts
If you're having suicidal thoughts, it's important to tell someone – the NHS recommends phoning a free helpline. These are there to help when you're feeling down or desperate – and some are open 24 hours a day. You can also call these helplines for advice if you’re worried about someone else.
Samaritans
Call: 116 123 - 24 hours a day
Email: jo@samaritans.org
Campaign Against Living Miserably (CALM)
Call: 0800 58 58 58 (5pm to midnight every day)
Visit: the webchat page
Papyrus (for people under 35)
Call: 0800 068 41 41 (9am to midnight every day)
Text: 07860 039967
Email: pat@papyrus-uk.org
Childline (for children and young people under 19)
Call: 0800 1111 (24 hours a day, the number will not show up on your phone bill)
SOS Silence of Suicide
Call: 0300 1020 505 (4pm to midnight every day)
Email: support@sossilenceofsuicide.org
If you do not want to talk to someone over the phone, these text lines are open 24 hours a day, every day:
Text :"SHOUT" to 85258
YoungMinds Crisis Messenger (for people under 19)
Text: "YM" to 85258
Talk to someone you trust – let family or friends know what's going on. They may be able to offer support and help keep you safe.
You can also call 111 out of hours – they will help you find the support and help you need.
What to do if you think someone in your life is struggling
Sadly, many people don’t share how they're feeling. However, even in these cases, there may be telling behavioural changes – they may isolate themselves, be tearful or restless, skip activities that used to bring them joy or drink and/or use drugs. You can find more signs to look out for on the Samaritans website.
The Samaritans recommend reaching out to someone, which in itself 'could help them know that someone cares, that they are valued, and help them access the support they need'.
Where possible, try to get them to talk to you. If they don’t want to open up, you’ll still have let them know you’re there for them.
Samaritans say that, once someone starts to share how they’re feeling, it’s important to listen. This could mean not offering advice, not trying to identify what they’re going through with your own experiences and not trying to solve their problems for them. You can read Samaritans' listening tips here.
If you suspect a friend is suffering from depression, reassure them that it's OK to ask for help, and that there is help out there. The Mind Charity website recommends 'try[ing] to be open about depression and difficult emotions, so your friend or family member knows that it's OK to talk about what they're experiencing.'
Also, try to keep in touch, even through text or email. This can make a big difference to how someone feels. A conversation, a hug, or a compassionate ear could save a life.
What to do if you suspect a friend is suicidal
'It’s okay to ask them directly', say Samaritans. 'Research shows that this helps – because it gives them permission to tell you how they feel, and shows that they are not a burden.'
If someone does let you know that they are having suicidal thoughts, always take them seriously, says Samaritans. 'You don't have to be able to solve their problems. But, if you feel you can, offer support and encourage them to talk about how they're feeling.'
If you think someone is in immediate danger, the quickest way to get help is to call an ambulance on 999.
For advice on what to do in the moment, read Samaritans' step-by-step advice here.
For further advice on how to help a loved one you are worried about, you can also call the Samaritans for advice on 116 123 – or one of the helplines above.
