Low mood and depression are more common than many people realize. According to Mind charity, one in six people in England experience a common mental health issue, such as anxiety or depression, each week, and three in 100 people are diagnosed with depression weekly. With these statistics, it's likely that someone you know might be struggling with depression right now—whether it's a family member, a friend, or even yourself.

If you or someone close to you is dealing with depression or low mood, it's important to reach out for help. In this discussion, we’ll explore the steps to take if you or someone you know is struggling, and how activities like running can help manage and reduce symptoms of depression.

Recognising Depression and Low Mood

Depression affects a significant number of people, with between one in four and one in five individuals experiencing seriously low mood at some point in their lives. Various factors can contribute to feeling down, including work stress, unemployment, financial issues, relationship problems, illness, or the loss of a loved one. If a low mood persists for more than two weeks, it could indicate depression, even if there's no clear reason behind it.

Depression is characterised by a constant feeling of hopelessness, helplessness, and worthlessness that impairs daily activities like eating, sleeping, working, or enjoying life. According to the NHS, common symptoms of low mood and depression include:

• Feeling sad or anxious
• Fatigue or difficulty sleeping
• Irritability or frustration
• Low confidence or self-esteem
• Lack of enjoyment in life
• Difficulty concentrating
• Hopelessness
• Suicidal thoughts or thoughts of self-harm

What to Do if You Think You Have Depression

If you believe you may have depression, the first step is to seek help. Start by talking to someone you trust, such as a friend or family member. If you need to speak to someone anonymously, you can contact Samaritans by calling 116 123 or emailing jo@samaritans.org. In urgent situations where you have harmed yourself, you should call 999 or visit A&E immediately.

If your low mood has lasted more than two weeks or you're struggling to cope, the NHS advises contacting your GP for a referral to mental health services. Talking therapies, such as Cognitive Behavioural Therapy (CBT), and medication are common treatments for mental health issues. You can also refer yourself directly to an NHS psychological therapies service (IAPT) without needing a GP referral, though wait times can sometimes be lengthy.

Five Steps to Manage Depression

Once you’ve sought professional help, there are other actions you can take to support your mental health or complement treatment, including:

1. Talking to others: Share your feelings with friends, family, or someone you trust. They may be able to help you resolve an issue that’s troubling you.
2. Physical activity:  Regular exercise, including walking or running, can improve your mood. On days when motivation is low, aim for just a few minutes of movement. Exercising in a local park or community space may also provide a helpful mental boost.
3. Social connections: Arrange activity dates with friends or join a group to stay socially connected.
4. Diet: What you eat can influence how you feel. Aim for a balanced diet, reducing sugar and processed foods, and incorporating more whole foods.
5. Sleep: If possible, try to establish a regular sleep routine by going to bed and waking up at the same time each day.

The Benefits of Different Types of Exercise

A comprehensive review by the *British Medical Journal* found that various forms of exercise, including running, yoga, and strength training, are effective for treating depression. The review noted that exercise’s benefits were comparable to those of psychotherapy and medication, and that higher-intensity exercise was particularly beneficial. Running and run walking, both classified as vigorous exercise, provide a dual benefit to mental and physical health. Increasing the intensity of exercise regularly may also enhance the positive mental health effects.

In conclusion, while professional help is crucial in managing depression, incorporating exercise like running can provide significant support in reducing symptoms. Alongside physical activity, maintaining social connections, practicing good sleep hygiene, and a healthy diet can all contribute to improved mental health. Whether you're dealing with depression or supporting someone who is, taking steps to seek help and implement positive lifestyle changes can make a big difference.

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