Therapy for low mood
If you've been feeling flat, unmotivated, or like life has lost some of its colour, you're not alone. Low mood can linger quietly in the background, making everything feel a bit harder without being overwhelming enough to call it depression. Working with a therapist can help you understand what's behind these feelings and rediscover your motivation and joy. Let's explore what persistent low mood looks like, how therapy can help lift it, and connect you with therapists who understand what you're experiencing.
What is low mood?
Common signs and symptoms
Low mood often shows up as a persistent greyness rather than intense darkness. You might notice you're going through the motions without really feeling present. Maybe you used to enjoy your hobbies but now they feel like obligations. You're not necessarily sad all the time, but you're not really happy either. It's more like emotional flatness, a dimming rather than a complete shutdown.
You might find yourself more irritable than usual, snapping at people over small things. Energy feels lower, though you can still function. Concentration might be slightly off, making tasks take longer than they should. Some days are better than others, but that underlying heaviness doesn't fully lift. You might describe feeling stuck, blah, or just not quite yourself. These feelings are real and valid, even if they're not as severe as major depression.
How it differs from depression and sadness
Everyone has bad days or feels down sometimes. That's normal. Low mood is different because it lingers. It's the feeling that settles in and stays for weeks or months, colouring everything with a dull tint. Unlike major depression, which can feel overwhelming and incapacitating, low mood is more subtle. You can still work, socialize, and handle daily tasks, but everything requires more effort and brings less satisfaction.
Persistent low mood can sometimes develop into more serious depression if left unaddressed, which is why seeking support matters. Low mood can be triggered by ongoing stress, life transitions, seasonal changes, or sometimes appear without any obvious cause. It might also be what's called persistent depressive disorder (dysthymia), a milder but chronic form of depression.
Statistics in Canada
Data from Statistics Canada and CAMH.Statistics Canada mental disorders reportandCAMH depression overview.
The real impact of low mood
Relationships and social life
Low mood can make relationships feel like effort. You show up and take part, but the sense of connection feels muted. Friends may not notice anything is wrong because you are still functioning, yet you feel distant. Invitations are easy to decline simply because nothing sounds appealing. Over time, this creates space in relationships that once felt natural. Partners may sense something is off without understanding why, which can lead to confusion or disconnection.
Work or school performance
Low mood makes work feel draining rather than difficult. You complete tasks but feel no satisfaction. Motivation and creativity are hard to find, and procrastination comes from a lack of drive, not fear. Meetings feel heavy and projects lose their meaning. You get through the day, but the spark that once made you care is dimmed. Students often describe doing enough to pass while feeling detached from the learning.
How therapy helps with low mood
Overview of why professional support matters
Low mood can feel like something you should just push through on your own. It's not "bad enough" to need help, right? Actually, getting support for persistent low mood is incredibly valuable. A therapist can help you understand what's maintaining these feelings, identify patterns you might not see yourself, and teach you strategies to shift your mood before it deepens. Think of it like addressing a small leak before it becomes a flood. Early intervention is easier and more effective than waiting until things feel unmanageable.
What happens in therapy
Therapy for low mood is practical and focused on helping you reconnect with vitality and purpose. Your therapist won't just validate that things are hard (though they will do that). They'll work actively with you to understand what's contributing to your low mood and help you make concrete changes.
Sessions might involve exploring what gives your life meaning, identifying negative thought patterns that keep you stuck, experimenting with behaviour changes to boost your mood, or addressing underlying issues like stress, relationships, or unmet needs. Your therapist will help you build momentum gradually, celebrating small wins along the way.
Evidence-based approaches that work
Behavioural activation
Behavioural activation is highly effective for treating persistent low mood. It works by helping you gradually re-engage with activities that align with your values and bring satisfaction. You'll identify what matters to you and take small steps toward those things, building positive momentum even when motivation is low.
Solution-focused brief therapy (SFBT)
SFBT concentrates on what's working rather than dwelling on problems. Your therapist will help you identify times when your mood is better and figure out what's different about those moments. You'll build on your existing strengths and resources to create more of what works, making therapy feel empowering rather than heavy.
Cognitive therapy for persistent low mood
This approach helps you identify subtle negative thinking patterns that contribute to low mood. Maybe you've developed habits of minimizing good things or expecting disappointment. You'll learn to notice these patterns and develop more balanced, realistic ways of thinking that allow for hope and positivity.
Acceptance and values clarification
Sometimes low mood comes from living in ways that don't align with what truly matters to you. This approach helps you clarify your values and make choices that bring your life into better alignment with them. You'll learn to accept difficult emotions while still moving toward a meaningful life.
What to expect from therapy for low mood
First session: what happens
Your first session is about understanding your experience and what you want to change. Your therapist will ask how long you've been feeling this way, what you think might be contributing, and what you're hoping therapy can help with. They'll also want to understand what's still working in your life and what strengths you're already using.
You might worry that your low mood isn't "serious enough" for therapy. Your therapist won't judge or minimize what you're experiencing. Any persistent difficulty that's affecting your quality of life is worth addressing, regardless of how it compares to others' struggles.
Timeline: when people typically see progress
Many people notice shifts within the first month. You might find yourself looking forward to something, laughing more easily, or feeling a bit more like yourself. Because low mood is often less severe than major depression, improvements can come more quickly, typically within 6 to 12 sessions for noticeable change.
Progress might feel gradual. One day you realize you had a good morning, then a good afternoon, then a whole decent day. The greyness starts to lift bit by bit. Some weeks will feel better than others, and that's normal. The trend over time matters more than day-to-day fluctuations.
Between sessions: homework and practice
Your therapist will likely suggest small experiments between sessions. This might include trying one enjoyable activity, tracking your mood patterns, reaching out to a friend, or testing out a new thought pattern. These aren't huge commitments. The goal is to help you discover what shifts your mood in positive directions, building evidence that change is possible.
Measuring success: what improvement looks like
Success means life has colour again. You'll feel more present in your own life, more engaged with people and activities. Motivation returns, not as constant excitement but as genuine interest and willingness to participate. You'll have more good days than flat ones. The background heaviness lifts, and you'll remember what it feels like to enjoy simple pleasures, to feel enthusiastic about something, to want things again. Life stops feeling like something to get through and becomes something to experience.
Find a therapist who specializes in low mood
Choosing the right therapist matters. Each province in Canada has its own regulations, which is why working with a recognized professional can make a real difference in your care. Stellocare takes the uncertainty out of the process by listing only verified therapists you can trust.
The right therapist for you
No therapists found with these specialties in Ontario.
Try selecting a different province.Additional resources for managing low mood
Community services
Provincial Mental Health Support
Many provinces offer free telephone-based cognitive behavioural therapy programs. BounceBack BC, BounceBack Ontario, and similar programs in other provinces provide coached self-help for low mood at no cost.
Community Mental Health Centres
Local community health centres often provide counselling, support groups, and wellness programs. Search "community health centre" plus your city to find options near you. Many offer sliding scale fees or free services based on income.
Peer Support Networks
Mood Disorders Society of Canada connects people experiencing mood difficulties with peer support groups and educational resources. Sometimes talking with others who understand exactly what you're going through makes all the difference.
University and College Resources
If you're a student, your institution's counselling centre offers free sessions and often runs groups specifically for mood management. Many also provide workshops on stress reduction, time management, and maintaining mental wellness during academic pressures.
Faith-Based Support
Many religious and spiritual communities offer counselling services, support groups, or pastoral care at low or no cost. These can be particularly helpful if faith is an important part of your life and you want support that honours those values.
Self-help techniques
Reconnecting with Pleasure
- Pleasure scanning: Each day, notice three small pleasant moments. The warmth of coffee, a friendly interaction, sunshine on your face. Train your brain to catch these again.
- Schedule enjoyable activities: Put something you used to enjoy on your calendar, even if you don't feel like it. Act first, feeling follows.
- Novelty seeking: Try something new, even something small. Walk a different route, try a new recipe, listen to unfamiliar music. Novelty can interrupt low mood patterns.
Movement and Nature
- Daily movement: Even 15 minutes of walking can shift your mood. Movement doesn't need to be intense, just regular.
- Green time: Spend time in nature when possible. Parks, gardens, even looking at trees through a window can help lift low mood.
- Sunlight exposure: Get outside in daylight, especially in the morning. This helps regulate mood and sleep, particularly during darker months.
Social Connection
- Reach out to one person: Text someone you haven't talked to in a while. Connection lifts mood even when you don't feel like connecting.
- Say yes to invitations: Accept at least one social invitation this week, even if you'd rather stay home. You can leave early if needed.
- Help someone else: Doing something for others, even small acts, can interrupt self-focused low mood and provide a sense of purpose.
- Join a group: Book clubs, sports teams, volunteering, hobby groups. Regular social activities give structure and connection.
Thought Patterns and Perspective
- Gratitude practice: Each night, write down three things that went okay today. They don't need to be big. This helps retrain attention toward the positive.
- Challenge grey thinking: Notice when you're minimizing good things or predicting nothing will help. Ask yourself: is this thought helpful? Is it completely accurate?
- Future visualization: Spend a few minutes imagining your life with your mood improved. What would be different? What small step could move you toward that?
Lifestyle Foundations
- Sleep consistency: Wake at the same time daily, even on weekends. This stabilizes mood more than you'd expect.
- Limit alcohol: Alcohol temporarily lifts mood but worsens it overall, especially when consumed regularly.
- Reduce screen time: Set boundaries around social media and news consumption. Constant scrolling can deepen low mood.
- Purposeful structure: Create daily rituals that give your days shape, even small ones like a morning coffee routine or evening walk.
Canadian options: Here to Help BC Wellness Modules (free online self-help), A Bit Stronger (Nova Scotia's mental wellness platform). International apps like Moodfit, Happify, and Youper also offer mood tracking and evidence-based exercises.
Common questions about therapy for low mood
Is low mood serious enough for therapy?
Absolutely. You don't need to wait until you're in crisis to seek support. Persistent low mood affects your quality of life, relationships, and potential. Getting help early prevents low mood from deepening and helps you feel better sooner. Therapy is for anyone who wants to feel better, regardless of whether they meet diagnostic criteria for a disorder.
How long does therapy take for low mood?
Many people see improvement within 8 to 12 sessions. Because low mood is often less severe than major depression, therapy can be briefer and more focused. Some people continue longer to address underlying issues or to maintain gains, but meaningful change often happens within a few months.
Will I need medication?
Most people with persistent low mood don't need medication. Therapy and lifestyle changes are often enough to create significant improvement. If your therapist thinks medication might help, they can discuss this with you and provide a referral, but it's not usually the first recommendation for low mood.
Can therapy help if I don't know why I feel this way?
Yes. You don't need to understand the cause to benefit from therapy. Sometimes low mood develops gradually without a clear trigger, or it's maintained by current patterns rather than past causes. Your therapist will help you identify what's keeping the low mood going and how to shift those patterns, regardless of how it started.
What if therapy doesn't work?
If you're not seeing improvement after several sessions, talk to your therapist. They might adjust their approach, try different techniques, or help you figure out if something else is going on. Sometimes finding the right therapeutic approach or the right therapist takes a bit of trial. Don't give up after one attempt.
Related concerns
References
- Heretohelp. (2024). What is the difference between sadness and depression? Retrieved from https://www.heretohelp.bc.ca/q-and-a/whats-the-difference-between-sadness-and-depression
- Mental Health Commission of Canada. (2024). Mental Health Literacy. Retrieved from https://www.mentalhealthcommission.ca/
- Centre for Addiction and Mental Health (CAMH). (2024). Looking for Mental Health Services. Retrieved from https://www.camh.ca/en/health-info/guides-and-publications/looking-for-mental-health-services
- Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PLoS One, 9(6), e100100. Retrieved from https://pubmed.ncbi.nlm.nih.gov/24936656/
- Mood Disorders Society of Canada. (2024). Support and Resources. Retrieved from https://www.mooddisorderscanada.ca/
- BounceBack BC. (2024). Free Mental Health Program. Retrieved from https://bouncebackbc.ca/
- Ontario Structured Psychotherapy Program. (2024). BounceBack Ontario. Retrieved from https://www.bouncebackontario.ca/
- British Columbia Partners for Mental Health and Addictions Information. (2024). Wellness Modules. Retrieved from https://www.heretohelp.bc.ca/wellness-modules
- Nova Scotia Health. (2024). A Bit Stronger Mental Wellness Platform. Retrieved from https://www.abitstronger.ca/
- Klein, D. N., Shankman, S. A., & Rose, S. (2006). Ten-year prospective follow-up study of the naturalistic course of dysthymic disorder and double depression. American Journal of Psychiatry, 163(5), 872-880.
- McCullough, J. P. (2003). Treatment for chronic depression using Cognitive Behavioral Analysis System of Psychotherapy (CBASP). Journal of Clinical Psychology, 59(8), 833-846.
About Stellocare
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Kemelle Deeble
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Spencer Nageleisen
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Caitlin Pelkey
Registered Psychotherapist (Qualifying) (ON)
Marlo Drago
Registered Social Worker (ON)
Kemelle Deeble
Registered Psychotherapist (Qualifying) (ON)
Jessica Marshall
Registered Counselling Therapist (NS)
Jessica Bagiamis
Registered Psychotherapist (ON)
Andrea Laurie
Canadian Certified Counsellor
Mackenzie Fournier
Registered Psychotherapist (ON)
Mat Dean
Registered Psychotherapist (ON)
Amelia Henriquez
Registered Psychotherapist (Qualifying) (ON)
Emily Hiram
Registered Psychotherapist (ON)
Ekta Sehgal
Registered Psychotherapist (ON)
Michaela Leedahl
Registered Social Worker (SK)
Carissa Cochrane
Canadian Certified Counsellor
Natalie Bender
Registered Psychotherapist (Qualifying) (ON)
Natasha Elliott
Registered Psychotherapist (ON)
Michelle Lehoux
Registered Psychotherapist (Qualifying) (ON)
Rachel Tolkin
Registered Psychotherapist (Qualifying) (ON)
Cindy Rose
Registered Psychotherapist (ON)
Evan Vukets
Registered Clinical Counsellor (BC)
Spencer Nageleisen
Registered Psychotherapist (ON)
Caitlin Pelkey
Registered Psychotherapist (Qualifying) (ON)
Marlo Drago
Registered Social Worker (ON)