If you’ve been feeling low, tired, flat, or just “not yourself” lately, we want you to know you are not alone.

Mild to moderate depression can often feel like a quiet fog. Not always dramatic but deeply draining. You may still be going to work, seeing people, getting through the day but inside, things feel heavy or disconnected.

There’s good news: there are things you can do to support your mood  and even the smallest step counts.

What Does Mild to Moderate Depression Look Like?

You might experience:

• Low energy or motivation
• Loss of interest in things you used to enjoy
• Difficulty sleeping (or sleeping too much)
• Feeling numb, hopeless, or overwhelmed
• Irritability or withdrawing from others

It’s more common than most people realise and it is OK to ask for help.

Our Everyday Tools for Lifting Low Mood

1. Rebuild Your routine gently

Depression often disrupts structure, so rebuilding simple daily routines can help your brain feel safe again.

Start with just one anchor in your day:

• Wake-up time
• A morning shower
• Taking a walk before lunch
• Setting a regular bedtime

Routines don’t need to be perfect just consistent enough to create a little rhythm.

2. Celebrate Small Wins

When you’re low, even “small” tasks can feel huge. But every action you take is a sign of strength.

Got out of bed? Win.
Made a meal? Win.
Sent one email? Win.

Use a notebook or phone note to track your “done list” instead of a to-do list. It’s not about productivity — it’s about progress.

Our rule: One small step a day is still a step forward.

3. Protect Your Sleep

Sleep and mood are deeply linked — and poor sleep can keep you stuck in the cycle.

Tips for better sleep:

• Go to bed and wake up around the same time daily
• Limit screens and bright lights for 1 hour before bed
• Avoid caffeine after 2pm
• Try a warm shower, book, or calming music to wind down

If sleep troubles continue, speak to your GP — there may be an underlying cause (like anxiety or hormonal changes) worth exploring.

4. Don’t Disconnect, Even When You Feel Like It

Depression often makes us want to isolate. But even gentle connection can boost your mood, remind you you’re not alone, and break the spiral of negative thinking.

Try:

• A short call with a trusted friend
• Sitting with someone in silence — no pressure to talk
• Joining a low-pressure group or class
• Even just being around others (e.g. reading in a café)

Human connection is medicine. Let people in — even just a little.

5. Bonus Tip: Let Go of Guilt

Feeling low is not laziness. It’s not weakness. It’s a sign your body and brain need care.

Speak to yourself how you would speak to someone you love. Gently. Kindly. Without shame.

Still Feeling Stuck? We’re Here to Help.

If you’ve tried some of these steps but still feel weighed down, please know: you don’t have to do this alone.

At Chequers, we offer:

• Private GP appointments to check for underlying causes (like low B12, thyroid issues, or hormonal imbalances)
• Wellbeing assessments
• Support with talking therapies, lifestyle changes, and medication (if appropriate)

You don’t need to be in crisis to get support. Mild and moderate depression deserves attention too.

Book a confidential appointment today or get in touch with our team.

Take care of your mind like you do your body. You’re worth it.

Warmly,
Chequers