I am, or know someone who is, feeling:
Low
I am, or know someone who is, feeling:
low

Discover ways to boost your mood

What is low mood?

Feeling sad is a normal part of life’s ups and downs. A low mood is often caused by difficult events or experiences. It can leave you feeling tearful, worn out or withdrawn. There are many things that could help to improve your mood, such as talking through your problems, exercising regularly, or getting better quality sleep.

A low mood typically tends to pass after a few days or weeks. Sometimes feelings of sadness, hopelessness and negativity can last longer than usual. A low mood that doesn’t go away can be a sign of depression. Depression is a common mental health problem and can affect all sorts of people. A number of things can cause depression, such as past experiences, a physical condition, bereavement or unemployment. Sometimes there may be no obvious reason.

Depression can cause low energy, poor concentration, disturbed sleep or appetite, and a loss of interest or pleasure in everyday life. It can also bring about overwhelming feelings of anxiety and low self-esteem. That’s why it’s important to tackle these feelings early on, and learn ways to cope with negative or unhelpful thoughts. Whether you’re depressed or simply feeling down, it’s important to know where to turn for comfort and support – whatever’s troubling you, there are ways you can learn to cope.

If you're worried about depression, take our depression self-assessment to help you better understand how you're feeling. 

Browse this page to find mood-boosting tools that could help you, or someone you know, to feel better.

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Showing 64 resources for

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Be Mindful

Free for Londoners
Clinically Approved

Be Mindful is an online course for learning to practise mindfulness in daily life and enjoy reduced levels of stress, depression and anxiety.

Pros:

  • Free for Londoners – exclusive offer
  • Evidence based
  • Interactive and easily accessible
  • Includes downloadable meditation tracks
  • Provides detailed feedback of progress

Cons:

  • Requires a commitment to regular practice
  • Not suitable for people with severe depression
  • Not suitable for people going through major changes/upheavals, e.g. job loss, bereavement or break-ups

Big White Wall

An online community of people who are anxious, down, or not coping who support one another by sharing what's on their mind.

Pros:

  • Anonymous
  • Professional online support available 24/7
  • Fast response rate
  • Moderated to ensure safety and support
  • NHS recommended

Cons:

  • Can be difficult to navigate at first
  • £9.99/month subscription fee applies to some regions

Kooth

An online counselling and emotional wellbeing platform for children and young people. 

Pros:

  • Free
  • Confidential and anonymous
  • Moderated and facilitated peer support forums
  • A good range of tools and resources available

Cons:

  • For children and young people only
  • Limited hours for live support (Mon to Fri 12:00-22:00, Sat & Sun 18:00-22:00)

Headspace

A mindfulness and meditation app with hundreds of guided meditations for everything from stress to sleep. 

Pros:

  • Free trial available
  • Easily accessible to complete beginners
  • In-browser version available

Cons:

  • Tracks cannot be downloaded for offline use
  • Subscription fee for the majority of content (from £6.25/month)
  • Daily use is recommended for long term benefits

Moodscope

A website that helps you to measure and record your mood, and share your scores with trusted friends to keep you on track. 

Pros:

  • Free
  • Daily reminders to keep you on track

Cons:

  • Relying on a buddy to keep track of your moods can be a big responsibility 
  • The mood-rating system can be vague and inaccurate
  • Not yet available as an app

We3

A friend-making app that connects you with others of the same gender based on shared traits, mutual interests and common goals. 

Pros:

  • Free
  • Profiles are never public
  • Available on Android and iOS

Cons:

  • Only effective in areas with lots of users
  • Same-sex groups only

Live Happy Podcast

A weekly podcast offering scientific tips and ideas on how to lead a happier, more meaningful life through interviews with medical professionals and wellbeing thought-leaders. 

Pros:

  • Free
  • New episodes released every week
  • Can be downloaded and played offline 
  • Available on android and iOS 

Cons:

  • Credibility of speakers will vary 

Thought Diary Pro

A thought-tracking app based on the principles of CBT, designed to help you change the way you think about difficult everyday situations. 

Pros:

  • Clear and straightforward
  • Evidence based
  • Password protected
  • Reports can be emailed to your therapist

Cons:

  • £4.99 one-time fee

Get Active London

A website that helps you find sports and physical activities across London best suited to your interests and needs. 

Pros:

  • Features a diverse range of activities
  • Easily caters to different needs and requirements
  • Many free activities on offer

Cons:

  • Does not allow filtering by price
  • Sessions may not be verified 
  • Currently in 'Beta' stage so not yet complete 

Meditation Studio

An app aimed at promoting mindfulness and relaxation, offering over 250 guided meditation sessions and step-by-step courses led by meditation experts. 

Pros:

  • Simple layout and easy to navigate
  • Sessions range in length (2, 5, 10, 15 and 30 mins) 
  • Courses available for different levels (beginner-expert)

Cons:

  • £3.99 one-time fee for unlimited access 
  • No free trial available

YouTube – Yoga with Adriene

A popular YouTube channel offering a range of guided yoga and meditation practices, focusing on mental and emotional wellbeing as well as physical exercise.

Pros:

  • Free
  • Suitable for all ages and abilities
  • Videos range from 5 mins to an hour
  • Good alternative to a public class

Cons:

  • Some may find the spiritual aspect of yoga off-putting 

Living Life to the Full

A free online course helping you to learn coping skills for many of life's everyday stresses. 

Pros:

  • Free
  • Written and led by a medical professional 
  • Freedom to only complete parts of the course relevant to you

Cons:

  • The website can be unclear and difficult to navigate 
  • Courses can be repetitive and unstimulating 

Meetup

A social networking site that brings people together through social events and group activities. 

Pros:

  • Free to sign up
  • Many events and activities are free
  • Available as an app

Cons:

  •  The app can be difficult to navigate
  • Safety of meetups cannot be guaranteed

Couch to 5k

An audio-guided running plan for complete beginners, designed to get you running a 5K in nine weeks. 

Pros:

  • Free and easy to follow
  • Sets achievable goals
  • Evidence based and backed by the NHS
Cons:

  • For beginners only (more advanced runners can try the 5k+ version)
  • Requires commitment to the nine week programme

Action for Happiness

A movement that aims to promote happiness and positivity by helping you to connect with others, live mindfully and learn new things. 

Benefits:

  • Free
  • No need to sign up or commit
  • A wide range of actions and ideas for those who don't know where to start! 

Considerations:

  • Requires self-motivation

GoodGym

A volunteering organisation that brings runners and fitness enthusiasts together to help people in their community, as a way of redirecting the energy typically spent at gyms toward social good. 

Pros:

  • Free
  • Starter sessions available for unconfident runners

Cons:

  • Only operates in select areas of London

TED Talks

A free online lecture series delivering short talks from a variety of speakers around the world, covering a wide range of topics and ideas - including health and wellbeing

Pros:

  • Free
  • Easy to browse
  • Can be downloaded and played offline

Cons:

  • Not always scientifically supported
  • Downloads unavailable on iOS devices

The Mix

An online support service providing free, confidential support and counselling for young people under 25. 

Pros:

  • Free
  • Confidential
  • Instantly accessible
  • Good range of online resources
  • Telephone counselling available (eight 50-minute sessions)

Cons:

  • Available to under 25s only
  • Telephone counselling not always available
  • Limited hours for live support (helplines and one-to-one chat open 11am-11pm every day) 

Cove

An app that allows you to create music to capture your mood and express how you feel. 

Benefits:

  • Free
  • Currently being tested in the NHS
  • An alternative way to express yourself
  • Share your compositions
  • Create a music library for your different moods 
  • Interactive and fun to use

Considerations:

  • Only available on iOS
  • Limited range of moods to choose from

HealthUnlocked

A peer-to-peer support network helping users to connect with others who share similar health conditions. 

Pros:

  • Free
  • Safe, secure and anonymous
  • Available as an app

Cons:

  • Content can be difficult to filter
  • Some threads are less active than others 
  • App only available on iOS

Calm

A mindfulness and meditation app offering guided meditations, breathing programmes and 'Sleep Stories' to help de-stress and clear the mind. 

Benefits:

  • Free version available
  • Daily reminders to keep you on track
  • Good for beginners who don't know where to start 

Considerations:

  • £9.99/month or £44.99/year for premium

Mental Health Foundation

A website with useful tools and resources for all things related to mental health and wellbeing. 

Pros:

  • Free
  • Clear and informative
  • No time commitment

Cons:

  • Not very interactive

CALM

A free helpline and web chat service that offers guidance and support to men feeling down or depressed for any reason. 

Benefits: 

  • Free
  • Confidential and anonymous
  • Suitable for men of all ages
  • Useful resources for a number of men's issues
  • Social events

Considerations:

  • Limited hours for live support (5pm-midnight every day)
  • Callers may experience queues 
  • For men only

YoungMinds

A resource for children and young people with mental health and wellbeing issues, providing information about common mental health symptoms, how to cope and where to get help. 

Pros:

  • Free
  • Easy to filter and find relevant content
  • Free helpline for parents (Mon–Fri, 9.30am–4pm)

Cons:

  • Limited resources
  • For young people and parents only
  • Mostly aimed at spreading awareness rather than offering immediate support 

Relate

An online and telephone counselling service providing relationship support for individuals, couples and families. 

Pros:

  • Free live chat
  • Private and confidential 
  • Instant live chat with trained counsellors
  • Available to all ages, backgrounds and sexual orientations

Cons:

  • Paid sessions are typically £40-55 per hour
  • Limited hours for live chat

Rethink Mental Illness

A charity providing expert, accredited advice and information to anyone suffering from a mental health problem. 

Pros:

  • Free
  • Expert, accredited advice
  • Helpline for practical advice (Mon-Fri, 9.30am-4pm)

Cons:

  • Does not provide crisis support
  • Callers to the helpline may experience long queues

Thrive: Feel Stress Free

An app designed to help you relax and build resilience to stress, anxiety and depression through simple exercises and techniques, including calm breathing, meditation and self-hypnosis. 

Pros:

  • Clinically tested
  • Evidence-based techniques
  • Highly interactive
  • Available on Android and iOS

Cons:

  • £5.99/month, £14.99/3 months, £47.99/year
  • Requires users to make an account
  • Commentary can be repetitive 

Nightline

Nightline is a listening service run by students for students. 

Pros:

  • Listeners can call you back for free 
  • Lines are open throughout the night when other services are unavailable 

Cons:

  • Not suitable for those in crisis or seeking direct advice 
  • Not all institutions are supported 
  • Only available during term time 

Pacifica

A stress-management app, designed to help reduce symptoms of stress, anxiety or depression by combining elements of CBT, mindfulness and meditation. 

Pros:

  • Plenty of free content
  • Evidence based
  • Daily reminders to help you stay on track

Cons:

  • £4.49/month, £26.99/year for full access
  • Requires users to make an account

Happify

An app with simple exercises and games to get you feeling happier by practicing the key principles of relaxation, gratitude, kindness and positivity. 

Pros:

  • Free to download
  • Uses evidence-based techniques 
  • Customisable to individual needs
  • Available on android and iOS

Cons:

  • Limited free content
  • Can be difficult to navigate at first

7 Cups

An online emotional support service that anonymously connects you to a friendly listener when you just need someone to talk to. 

Benefits:

  • Listener profiles allow you to browse and select a listener who appeals to you
  • Guided group chats available
  • 3 day free-trial available for online therapy
  • Available on Android and iOS

Considerations:

  • For over 18s only
  • Group chats can be chaotic and difficult to follow 
  • Listeners are trained volunteers, not professionals
  • Response time can be slow

City Socializer

A social networking site connecting you with others in your area who share similar hobbies and interests. 

Pros:

  • Many activities and events are free
  • An easy way to meet people in your area
  • Available as an app

Cons:

  • £18.99/month subscription fee
  • The site can be difficult to navigate
  • App only available on iOS

Vent

An app designed to help you express your true feelings and connect with others in a supportive and understanding online community where you can exchange advice, share experiences and vent about anything that's bothering you.

Pros:

  • Free

Cons:

  • Not moderated
  • Aimed primarily at teens and young adults
  • Potential for exposure to triggering content

Mush

An app that connects mums with other mums based on location and shared interests. 

Pros:

  • Free
  • Easy to use
  • Created by mums for mums

Cons:

  • The app can be prone to crashing

Huggle

A social networking site that enables you to connect with others based on the places you visit. 

Pros:

  • Free
  • Options available for both dating and friendship

Cons:

  • Must have a Facebook account to sign up
  • Shared locations do not guarantee common interests

Mental Health Forum

An online discussion forum for a broad range of mental health issues. 

Pros:

  • Free
  • Secure and anonymous
  • Carefully moderated
  • A useful help page explains how to navigate the forum

Cons:

  • Posts do not always get replies 
  • Primarily a place for peer-to-peer support rather than information/guidance

MoodKit

A mood improvement app designed to help you practice mood-enhancing activities, identify and change unhealthy thinking, and track your mood over time. 

Pros:

  • Content is clearly categorised and easy to navigate 
  • Evidence based
  • In-built reminders

Cons:

  • £4.99 one-time fee
  • No free trial available
  • Only available on iOS

buddhify

A meditation and mindfulness app for modern life that aims to bring more calm to your busy day. 

Pros:

  • No hidden charges
  • Sample meditations can be found on SoundCloud
  • Easy to use on the go, with meditations lasting anywhere from 2-30 minutes

Cons:

  • £4.99 one-time fee for unlimited access
  • Favourite tracks cannot be saved or added to a personal playlist

MoodGYM

An online self-help programme using the principles of CBT to help you better manage your mood and cope with symptoms of depression. 

Pros:

  • Scientifically evaluated 
  • Languages: English and German
  • Confidential and anonymous
  • Accessible at your own pace, at any time

Cons:

  • £25 for a yearly subscription
  • Requires a substantial time commitment for best results
  • No way to find out exactly how long the modules will last before completing 

Start2

A website that aims to improve your wellbeing by harnessing your creativity - pick from a range of guided creative activities including collage, animation and creative writing to bust stress and boost your mood. 

Pros:

  • Free
  • Many activities do not require equipment/supplies

Cons:

  • Generalised approach to wellbeing
  • Some may find the exercises to be too straightforward 

Unstuck

An in-the-moment digital coach that helps you when you're feeling stuck. 

Pros:

  • Free
  • In-browser version and downloadable app available

Cons:

  • Questionnaire answers can be limiting
  • App version only available on iPad

ThinkUp

An app that enables you to record and store positive affirmations in your own voice to help boost your mood and self-esteem. 

Pros:

  • Free version available
  • Works offline
  • Available on Android and iOS

Cons:

  • £2.99 one-time fee for premium
  • Free version only allows 4 recorded affirmations
  • Listening to your own voice can take some getting used to

Happier

A gratitude app designed to help you appreciate life's happy moments and look for the positives in everyday life. 

Pros:

  • Free to download
  • Features courses designed to improve mood, sleep and positivity
  • Syncs with Apple watch

Cons:

  • Limited free content (courses can be purchased from £4.99)
  • Can feel cluttered and difficult to navigate
  • Does not include tracking features to chart progress

My Gratitude Journal

An app that lets you record the day's best moments in a private journal with pictures and text, designed to help you practice gratitude and positivity even on the bad days. 

Pros:

  • Requires only 5 minutes a day
  • Daily reminders to help you along

Cons:

  • £2.99 to purchase
  • No additional features other than uploading text and pictures
  • Only available on iOS

Reading Groups for Everyone

A website directing you to local book clubs in your area - search by postcode to find a group near you. 

Pros:

  • Open to all
  • Hundreds of groups available across London
  • Groups for a variety of interests

Cons:

  • Not always free

Smiling Mind

A meditation and mindfulness app with guided practices for both children and adults. 

Pros:

  • Free
  • High-quality content
  • Good for beginners
  • In-browser version available
  • Tracks can be downloaded for offline use

Cons:

  • Requires login with every use
  • Does not sync with Apple Health 
  • Can be glitchy and slow

Samaritans

A helpline offering a safe place to talk about anything that's on your mind, any time you like. 

Pros:

  • Free
  • Available 24/7, 365 days a year
  • Private and confidential 
  • Accessible to all 

Cons:

  • Some might be dissuaded by the Samaritans' association with suicide
  • It can be intimidating to take the initiative to call 

Elefriends

A friendly online community where people who are struggling to cope can listen, share and be heard. 

Pros:

  • Free
  • Safe and anonymous
  • Moderated through the charity Mind
  • Used by a wide demographic

Cons:

  • Over 18s only
  • No moderation from 2am-6am

Cruse Bereavement Care (Kensington & Chelsea and Hammersmith & Fulham)

Cruse is a charity offering support, advice and information to anyone struggling with the death of a loved one – this branch is for people living or working in the boroughs of Kensington & Chelsea and Hammersmith & Fulham. 

Pros:

  • Free
  • Confidential
  • Home visits, email or telephone support
  • Evening and weekend sessions available
  • Free 24-hour answerphone

Cons:

  • Available to residents only
  • Limited to 6 weekly sessions

Cruse Bereavement Care (Lambeth)

Cruse is a charity offering support, advice and information to anyone struggling with the death of a loved one – this branch is for people living in the borough of Lambeth or with a registered GP in Lambeth. 

Pros:

  • Free and confidential
  • Group and one-to-one 
  • 24-hour answerphone
  • Information sessions each month
  • Support inclusive of children and young people

Cons:

  • Available to residents only
  • Limited to 6 sessions 

Cruse Bereavement Care (Richmond)

Cruse is a charity offering support, advice and information to anyone struggling with the death of a loved one – this branch is for people living or working in the borough of Richmond Upon Thames

Pros:

  • Free
  • Confidential
  • Home visits, email or telephone support
  • Evening and weekend sessions available
  • Free 24-hour answerphone

Cons:

  • Available to residents only
  • Limited to 6 weekly sessions

Cruse Bereavement Care (Greenwich)

Cruse is a charity offering support, advice and information to anyone struggling with the death of a loved one – this branch is for people living in the borough of Greenwich

Pros:

  • Free
  • Confidential
  • Home visits, email or telephone support
  • Evening and weekend sessions available
  • Free 24-hour answerphone
  • Arrange an initial meeting within 24 hours

Cons:

  • Available to residents only
  • Limited to 6 sessions
  • Waiting list of up to 6 weeks for ongoing sessions

Cruse Bereavement Care (Croydon)

Cruse is a charity offering support, advice and information to anyone struggling with the death of a loved one – this branch is for people living in the borough of Croydon. 

Pros:

  • Free and confidential
  • Home visits, email or telephone
  • Days, evenings and weekend sessions 
  • Free 24-hour answerphone

Cons:

  • Available to residents only
  • Waiting list for one-to-one counselling

Laughter Yoga and Wellbeing Club

A club in Archway offering group sessions of Laughter Yoga  – a practice involving prolonged voluntary laughter, believed to help enhance mood, relieve stress and boost energy.

Pros:

  • Open to all
  • Led by an experienced instructor
  • A welcoming environment

Cons:

  • £10 per session
  • Must book in advance
  • Classes run on Saturday mornings only (11am-12pm)

Nordoff Robbins (Kentish Town)

A charity offering free music therapy to children and adults of all ages who want support with their mental health, physical or medical needs. 

Pros:

  • Free
  • Anyone can self-refer
  • No musical ability needed

Cons:

  • Waiting list may apply
  • Mainly suitable for people with ongoing mental or physical health problems
  • Some groups require commitment to 6+ weekly sessions

Age UK Friendship Centres

Age UK works with a number of friendship centres across the country. They provide a great way to meet like-minded people and make friends in your area. 

Pros:
  • Free
  • Lots of activities available
  • Run by a reputable charity
Cons:

  • Limited locations available
  • Some locations require your own transport

Bubic

A community-based drug service that provides support for drug users, ex-drug users and their family and friends in the borough of Haringey. 

Pros:

  • Free
  • Open to all
  • Drop-in sessions available

Cons:

  • Some sessions run only during the daytime
  • Support predominantly for users of crack cocaine
  • Mainly aimed at residents of Haringey

Haringey Thinking Space

A community support network where local residents of Haringey can regularly come together and share their thoughts and experiences, with the aim of improving mental health and community wellbeing. 

Pros:

  • Free
  • All welcome
  • No need to register – just turn up
  • Runs weekly (Tuesdays, 6.30-8.30pm)

Cons:

  • For Haringey residents only
  • For adults only (18+)

Compass Wellbeing (Tower Hamlets)

A free therapy service for residents of Tower Hamlets who are feeling anxious or depressed. 

Pros:

  • Free
  • Self-referred 
  • Short waiting time
  • One-to-one and group sessions available

Cons:

  • Mainly treats anxiety and depression
  • For Tower Hamlets residents only
  • For adults only (18+)

WDP

A service providing a range of treatment and recovery services to Londoners affected by a drug or alcohol problem. 

Pros:

  • Free
  • Confidential
  • Self-referred
  • Services available for children, families and adults

Cons:

  • Only available to residents of select boroughs

The Independent – 10 Subscription Boxes for Self-Care

Treat yourself or a friend to a mood-bosting care package with these subscription boxes designed for wellbeing and self-care.

Pros:

  • Aimed at a wide selection of interests and lifestyles
  • Suitable as a gift for yourself or a friend 
  • No subscription necessary (all boxes can be purchased as a one-off)

Cons:

  • Prices range from £6-£35
  • Postage is not always included

Cruse Bereavement Care (Bexley & Bromley)

Cruse is a charity offering support, advice and information to anyone struggling with the death of a loved one – this branch is for people living in the borough of Bexley and Bromley

Pros:

  • Free and confidential
  • Home visits, email or telephone support
  • Evening and weekend sessions available
  • Free 24-hour answerphone
  • Support Groups

Cons:

  • Available to residents only

Counselling Directory

Find an accredited counsellor or psychotherapist near you. Alternatively, explore whether counselling is right for you. 

Benefits:

  • Local to you
  • Face-to-face, online, or phone therapy
  • Therapeutic workshops
  • Daily articles 
  • Informative resources
  • Some therapists offer concessional fees

Considerations:

  • You will need to contact the therapist to find out fees
  • Therapist fees usually £35-60 for 50 minutes

Healthy diet and lots of physical exercise helps, plus laughter, lol!

Anonymous, via Facebook