Teenage Low Mood or Depression? Understanding What Your Teen May Be Going Through
Teenage years are a time of huge emotional change. Mood swings, withdrawal, tiredness and frustration can all be part of growing up. For parents, it’s often hard to know when these shifts are part of normal development and when they might signal something more concerning.
In this Let’s All Talk Mental Health session, our resident Clinical Psychologist Dr Sarah Jane Knight explored the difference between low mood and depression in teenagers, offering reassurance, clarity and practical guidance for parents who are trying to support their child without overreacting or overlooking something important.
Drawing on her experience of working with adolescents, families and the neurodiverse, Dr Knight focused on what to notice, how to respond, and when to seek extra support.
Low Mood vs Depression: Why the Distinction Matters
Dr Knight shared that, in her clinical experience, most teenagers who present with mood difficulties are experiencing low mood rather than clinical depression. This doesn’t diminish how distressing a low mood can feel, but it can help parents and teens alike feel less frightened and less quick to label.
Two factors may indicate that something more serious is developing:
Persistence: low mood that continues for months rather than weeks, without easing
Recognisable markers such as changes in appetite or weight, disrupted sleep (including oversleeping), tearfulness for some teens, and a lasting sense of emotional flatness or lack of enjoyment
An important reassurance for parents: you know your child best. If something feels out of character, it’s worth trusting that instinct and watching patterns over time.
Signs Parents Might Notice
When low mood becomes more entrenched, parents may start to see changes such as:
withdrawing from friends or reducing contact
losing interest in activities they previously enjoyed
very low motivation and energy
a persistent “foggy” or flat presentation
oversleeping that feels unusual for that particular teen
Dr Knight also noted that, where appropriate, it can be helpful to ask school to quietly keep an eye on how a young person seems during the day.
Supporting Without Adding Pressure
When parents are worried, it’s natural to keep checking in. However, too frequently “Are you OK?” questions can unintentionally increase pressure, especially when teens are already frustrated with themselves, don’t fully understand why they feel low, may not have the language to explain how they feel and are more worried about upsetting you.
More supportive approaches include:
noticing without pushing: “It looks like it’s been a tough day.”
keeping check-ins time-limited: “How are you feeling this morning?”
offering care without words, such as offering a drink, sitting nearby, offering something warm and cosy (blanket, food - think nurturing)
choosing low-pressure moments, such as in the car or while doing something side-by-side (just watching something on tv together that they enjoy)
Dr Knight also emphasised the value of repair. If a parent approaches a conversation or question at the wrong time and it just doesn’t go well, a simple apology “I’m sorry, I got that wrong”. It can quickly ease tension and rebuild connection.
Burnout, Stress and Recovery
One of the audience asked what was the difference between depression and emotional exhaustion or burnout. Dr Knight explained that many teens experiencing low mood are actually depleted after an accumulation of stressors including friendship changes, grief, school transitions, injuries or a period of prolonged anxiety.
Thinking about things this way can reduce shame and open the door to helping them back on track. One effective approach suggested by clinicians is behavioural activation: introducing gentle structure through small, manageable steps that add moments of connection, calm or pleasure. Think soft routines; tiny, realistic changes that build gradually over time, i.e. let’s go for a walk, not run a marathon.
When to Seek Extra Support
Additional support may be needed when:
low mood is persistent and day-to-day functioning declines (school, self-care/hygiene, appearance, relationships)
there are risk concerns, including self-harm or serious thoughts of harm
Starting points can include school, your GP, local charities and local authority signposting. Dr Knight cautioned that online self-report questionnaires aren’t reliable for diagnosis. Often behavioural strategies and talking therapies are usually explored first by healthcare professionals, and that medication is not a first-line approach for adolescents (unless a healthcare professional is aware of other history and conditions relating to the young person).
Takeaway
We can’t expect teenagers to feel happy all the time, especially in the current climate - it’s just part of being human. Parents can’t control the mood of their young ones, but they can offer steadiness, warmth and small, supportive steps. And when a low mood becomes persistent or risky, seeking help is not a failure, it’s part of caring well.
Watch the full session on the Let’s all Talk Mental Health hub now - log in or register HERE.