How long does low mood last normally

Low mood usually lasts for several days to two weeks, which is within the normal range. If it lasts for more than two weeks, one should be alert to depressive tendencies. Emotional fluctuations may be caused by stress events, seasonal changes, lack of sleep, hormonal fluctuations, chronic diseases, and other factors.

1. Stress Events

Work stress, interpersonal conflicts, or major life changes may trigger short-term emotional lows. This type of situation often occurs with specific events and can be alleviated through self-regulation, social support, or psychological counseling. Suggest recording the correlation between emotional changes and events, and using mindfulness breathing, moderate exercise, and other methods to release stress.

2. Seasonal changes

The decrease in winter sunshine may lead to seasonal emotional disorders, manifested as a depressed state lasting for several weeks. Increasing outdoor activity time, maintaining a regular schedule, and supplementing with vitamin D appropriately can help improve. If it occurs repeatedly in a fixed season every year, professional interventions such as phototherapy should be considered.

3. Lack of sleep

Long term poor sleep quality can directly affect emotional stability, forming a vicious cycle of irritability or depression. Establishing a fixed bedtime, avoiding the use of electronic devices before bedtime, and creating a dark and quiet sleeping environment are key. If insomnia persists for more than a month, anxiety or sleep apnea should be investigated.

4. Hormonal Fluctuations

Women's hormone levels undergo drastic changes during premenstrual, postpartum, or menopausal periods, often accompanied by emotional fluctuations. Maintaining a balanced diet, reducing caffeine intake, and practicing soothing exercises such as yoga can regulate autonomic nervous system function. If accompanied by severe physical symptoms, gynecological endocrine examination is required to rule out disease factors.

5. Chronic diseases

hypothyroidism, diabetes and other chronic diseases may lead to continuous depression. This type of situation is often accompanied by physical symptoms such as fatigue and weight changes, and requires diagnosis through blood routine and hormone testing. After standardized treatment of the primary disease, emotional problems can usually be improved.

It is recommended to maintain 30 minutes of aerobic exercise daily to promote the secretion of endorphins, increase the intake of foods rich in omega-3 fatty acids such as deep-sea fish and nuts, and establish a stable social support system. When feeling low and accompanied by loss of interest, changes in appetite, or suicidal thoughts, one should immediately seek professional help from a psychologist or psychiatrist. Keeping an emotional diary helps identify triggering factors and patterns of change, avoiding excessive dependence on alcohol or drugs for self-regulation.