As a psychotherapist who works with clients of all ages, I often see individuals struggling with dips in mood. These moments can feel all-encompassing and difficult to shake, particularly when the causes aren’t immediately clear. Whether triggered by life transitions, feelings of unfulfilled potential, or existential concerns, dips in mood are a natural part of life—but they are also manageable. In this article, I’ll explore common causes, share case examples, and outline effective strategies to navigate these challenging periods.
Why Do Dips in Mood Happen?
Biological and Lifestyle Factors
For many, mood dips stem from biological changes or lifestyle disruptions. Seasonal Affective Disorder (SAD) is one common example, where reduced sunlight in winter months triggers feelings of low energy and sadness. Hormonal fluctuations, poor sleep, and lack of exercise can also play a significant role.
Emotional and Mental Triggers
Life events like relationship challenges, work dissatisfaction, or academic stress often contribute to mood dips. A young client of mine, Sarah, shared how the pressure of balancing university deadlines and a part-time job left her feeling drained and hopeless. She found herself withdrawing from friends and ruminating over perceived failures.
Another client, Peter, a man in his late 40s, described feeling stuck in a career he no longer enjoyed. Despite financial security, he couldn’t shake the sense that he was wasting his potential, leading to persistent low moods
Existential and Unchangeable Realities
Dips in mood often arise from reflecting on unchangeable aspects of life—past decisions, the passage of time, or even mortality. One client, Ellen, a retired teacher in her 60s, spoke of how her days felt purposeless since leaving her career. She ruminated on missed opportunities and struggled with the inevitability of aging.
While these feelings are natural, they can become overwhelming without strategies to address them. Radical acceptance—a mindfulness practice that involves acknowledging reality without judgment—can be particularly helpful in these scenarios. Exposure therapy, where individuals gradually confront distressing thoughts or fears, can also reduce their emotional intensity over time.
Finding Purpose to Alleviate Mood Dips
Exploring Interests and Values
A lack of life purpose is a significant contributor to mood dips. Reconnecting with personal values and interests can help. For instance, Peter began reflecting on activities he enjoyed in his youth and started volunteering with a local mentorship program. This gave him a sense of fulfillment and reminded him that his skills and experiences still held value.
Setting Meaningful Goals
Breaking larger aspirations into smaller, manageable steps can build momentum and confidence. Sarah started by setting realistic academic goals, such as dedicating focused time blocks to her studies, and gradually felt a sense of accomplishment that improved her overall outlook.
Seeking Professional Guidance
Therapists can help clients uncover hidden roadblocks to fulfillment. For example, Ellen began therapy to explore her feelings of purposelessness. Together, we identified how she could channel her teaching skills into volunteering at a local literacy program, reigniting her sense of contribution. Life coaches or career mentors can also provide structure and accountability for those looking to align their lives with their values.
Reassessing and Pivoting
Sometimes, fulfillment comes from letting go of outdated goals. Whether it’s a career path, relationship, or long-held belief about success, allowing oneself to pivot can open doors to new opportunities.
Strategies for Managing Dips in Mood
Building Awareness and Acceptance
Recognizing what’s beyond your control is key. Radical acceptance can help reduce the emotional burden of ruminating over the past or worrying about the future. Journaling or mindfulness exercises can assist in processing these emotions without judgment.
Adjusting Lifestyle Habits
Practical changes like maintaining a consistent sleep schedule, incorporating exercise, and eating a balanced diet can have a significant impact. Creating a daily routine with joyful activities—such as cooking, reading, or engaging in hobbies—can bring structure and relief.
Challenging Negative Thought Patterns
Cognitive-behavioral techniques, such as reframing thoughts, are powerful tools. For example, instead of thinking, “I’ve wasted my life,” try reframing it as, “I’ve learned from my experiences and have the opportunity to make changes now.” Cognitive defusion techniques, like observing thoughts as passing clouds, can also help reduce their emotional grip.
Practicing Mindfulness and Relaxation
Mindfulness techniques, such as deep breathing, yoga, or grounding exercises, can interrupt spiraling thoughts. Apps like Calm and Headspace offer accessible guided meditations tailored to managing low moods.
Connecting with Others
Isolation often exacerbates mood dips. Reaching out to friends, family, or joining community groups can provide a sense of connection. Ellen, for instance, found solace in attending a weekly book club, which helped her feel part of a supportive network.
Limiting Social Media Use
Social media can fuel harmful comparisons, deepening feelings of inadequacy. Curating your feed to include positive, uplifting content—or taking a break altogether—can minimize its negative effects.
When to Seek Help
If mood dips persist or feel overwhelming, reaching out to a therapist is a vital step. Therapists can provide tailored strategies, from cognitive-behavioral therapy (CBT) to Acceptance and Commitment Therapy (ACT), to help navigate these periods. Crisis support services and hotlines are also available for immediate assistance.
Final Thoughts
Dips in mood are a natural part of life, but they don’t have to define it. By exploring the underlying causes, finding purpose, and implementing strategies to manage emotions, it’s possible to regain a sense of balance and hope. As a therapist, I’ve witnessed clients of all ages move through these challenging periods and emerge with greater resilience and clarity. Remember, seeking help is a sign of strength, and support is always within reach.
