COMMON SYPT9OMS

Sadness or low mood is a common emotional state where a person feels down, tearful, empty, or less interested in things they usually enjoy. It can happen to anyone and is often a normal reaction to life events—but it can also signal something that needs attention.

• Loss, grief, or disappointment
• Stress, worry, or exhaustion
• Loneliness or lack of support
• Physical illness, pain, or poor sleep
• Hormonal or medication changes
• Ongoing health conditions (including dementia or neurological illness)

• Feeling low, flat, or tearful
• Less motivation or energy
• Loss of interest or pleasure
• Irritability or withdrawal
• Changes in sleep or appetite
• Trouble concentrating

• Short-term sadness: hours to a few days (very common)
• Persistent low mood: most days for 2 weeks or more may suggest depression and should be checked by a professional

• Talk to someone you trust
• Keep a simple daily routine
• Light movement (a short walk, stretching)
• Calm or familiar music
• Regular meals and hydration
• Rest and good sleep habits

Please reach out for professional support if:

• Low mood lasts 2 weeks or more
• It’s getting worse
• There are thoughts of self-harm or hopelessness
• Daily life becomes hard to manage

What it feels like:

• Constant worry
• Feeling on edge
• Restless or unable to relax
• Tight chest or stomach
• Trouble sleeping

What causes it:

• Stress
• Overthinking
• Health worries
• Memory problems
• Changes in routine

Simple support:

• Calm reassurance
• Predictable daily routine
• Gentle music
• Slow breathing

What it feels like:

• Feeling unsafe
• Sudden worry about something specific
• Avoiding places or people
• Clinging to familiar faces or objects

What causes it:

• Confusion
• Loud noises
• New environments
• Feeling alone
• Memory gaps

Simple support:

• Soft voice
• Familiar surroundings
• Holding a comforting object
• Reassuring words: “You are safe.”

What it feels like:

• Sudden intense fear
• Fast heartbeat
• Shortness of breath
• Dizziness
• Feeling like something terrible is happening

Important:
Panic feels dangerous but is not life-threatening.

Simple support during panic:

1. Sit or lie down
2. Slow breathing:
   Inhale 4 seconds → Exhale 6 seconds
3. Gentle reassurance:
   “This will pass.”
4. Calm music or quiet space

Best choices:

• Soft piano
• Nature sounds (rain, birds, ocean)
• Slow instrumental music
• Familiar comforting songs

You can repeat these quietly:

• “You are safe.”
• “I am here with you.”
• “Nothing bad is happening.”
• “Breathe slowly with me.”

If panic or anxiety is frequent, worsening, or overwhelming, professional support (GP, mental health nurse, or dementia specialist) is important — asking for help is strength, not weakness.

• Feeling sad, empty, or tearful most of the time
• Losing interest or pleasure in things you once enjoyed

• Constant worry or nervousness
• Feeling tense, on edge, or panicky
• Fear without a clear reason

• Feeling easily annoyed or frustrated
• Sudden anger or emotional outbursts

• Feeling stuck, helpless, or that things won’t improve
• Loss of motivation or purpose

• Feeling worthless or like a burden
• Excessive guilt over small things

• Feeling empty or disconnected
• Difficulty feeling joy, love, or sadness

• Rapid changes in mood
• Feeling very high then very low

• Feeling isolated even when around others
• Feeling misunderstood

• Feeling emotionally overloaded
• Difficulty coping with everyday stress

If these feelings:

• Last weeks or months
• Interfere with daily life
• Come with thoughts of self-harm or hopelessness

Please reach out to a GP, mental health professional, or a trusted person.

If you’re in the UK and need immediate support:

• Samaritans: 116 123 (24/7)
• NHS 111 for urgent mental health help

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