Low mood self-help resources

The vicious circle: This workbook explains the positive impact ‘behavioural activation’ has for low mood. Credit: WeHeartCBT

Feeling low workbook: Activities for teens: This workbook helps young people explore why they may feel low and provides useful techniques to help them feel better.
Creating a self-care plan: This workbook helps young people create their own self-care plan to help support their mental health. Credit: Anna Freud Centre
Managing Depression: the benefits of establishing a daily routine: In this video Dr Pooky Knightsmith provides useful tips to help manage our mood.
We All Have Mental Health: Two animated short stories, second one is young man struggling with low mood. Discusses their experiences of these emotions, how they overcame them and different solutions for when you are struggling. Made for 11–14-year-olds. Credit: Anna Freud
How to cope with suicidal thoughts and feelings: A guide on how to cope with suicidal thoughts. A young person with experience of suicidal thoughts has shared her tips on how to cope with these thoughts and feelings. Credit: YoungMinds
Feeling Unhappy, Sad or Depressed: A video from Childline for older children/young teenagers about a young woman’s experience of low mood.

Depression and low mood: This is a guide for parents/carers on how to support a child who is feeling low and/or depressed. Credit: YoungMinds
Managing Childhood Depression caregiver’s guide: This is a guide for parents/carers that provides techniques to improve a child’s mood and foster their mental wellbeing.

Useful apps and contacts

Young Minds Parent Helpline: detailed advice, emotional support and signposting about a child or young person up to the age of 25 – phone number: 0808 802 5544 (9:30am-4pm, Monday-Friday).
Webchat online support (aged 13-25): Speak to a mental health practitioner or a counsellor through weekly messages or a live text chat: https://www.42ndstreet.org.uk/young-people/one-to-one-support/webchat-online-support/
Children and Young People: CYP has been designed with young people to help 13-25 years old when they are struggling. Phone Number: 0161 769 5732. Address: 709 Stockport Road, Levenshulme, M19 3AG.
The Mix: Whether you want a quick chat or more focused help, the team is trained to help under 25s and young people with their mental health, relationships, work life, school life, depression and any other issues all year round. You can call them between 4pm and 11pm every day, email, chat one-to-one online, sign up for free counselling or text our 24/7 crisis line. Free Helpline: 0808 808 4994. Email via the website. Crisis Messenger: Text ‘THEMIX’ to 85258. One to one chat access via the website. https://www.themix.org.uk/

Hello Happy! Mindful Kids: An activity book for children who sometimes feel sad or angry: This book is an interactive self-care activity book for children aged 7+ to colour and doodle. This book helps to tackle anxiety, sadness, and stress through colouring, drawing and doodling. This book is available on Amazon and comes with a cost.
Think Good, Feel Good: A Cognitive Behavioural Therapy Workbook for Children and Young People: This book covers the basic theory of CBT and helps children and young people to understand their difficulties through real life examples. This is available on Amazon and comes with a cost.
Teenage Depression: A CBT Guide For Parents: Help your child beat their low mood: This book provides parents/carers with strategies to support a child experiencing low mood/depression, based on Cognitive Behavioural Therapy. This is available on Amazon and comes with a cost.
Can I tell you about Depression? A guide for friends, family and professionals: Can I tell you about depression: This is a guide for family, friends, and professionals to understand how they can offer support to someone who may be experiencing low mood/depression. A woman called ‘Julie’ helps readers understand what depression is, what it feels like and how coping with it can be very difficult. Julie explains that there is support and help available. This is available on Amazon and comes with a cost.