In brief
- Sadness and feeling down are normal reactions to unpleasant events.
- Give yourself time to come to deal things.
- It often helps to talk to others about your worries and problems.
- Write down what you’re worrying about every day. This helps you understand your feelings and find solutions.
- Exercising helps too, at least 30 minutes a day. Go for a walk or a bike ride, for example.
- Visit your friends, even if you don’t feel like seeing anybody.
- See your GP:
- if you’ve been feeling down for most of the day for more than 2 weeks and/or
- hardly anything interests you any more.
- Dutch healthcare practices in general may differ from what you are used to in your home country. Learn more.
New to the Netherlands?
Moving to a new country with your family can be exciting. It can involve a new challenge, a change of scene, and perhaps a new job. But adjusting to a foreign language and a different culture can take more time and effort than you might expect. This can leave you feeling sad, lonely and left out. It can lead to anxiety and depression. It may also bring on eating disorders and addictions or make them worse. Dutch GPs take these matters seriously. They are trained to help you cope with them, and also with other mental health issues that are not related to your move. If necessary, the GP will refer you to specialized mental healthcare.
What is feeling down?
Feeling down and sadness are part of life. They are normal reactions to unpleasant events.
You can also feel down when you have a lot of worries. For example, you might be worried about money, work, relationships, your family (information in Dutch) or your health.
Feeling down is common. It sometimes feels really hard, but it is usually temporary.
What can you do to feel better?
- When you’re feeling down, it often helps to talk about it with others. Explain how you are feeling. Most people will understand.
- Coping with difficult experiences (in Dutch) takes time. Take that time. It’s okay to feel sad or angry. Don’t be too hard on yourself.
- Are you feeling down because you’re worried? For example, because of problems with health, money, work or your family (in Dutch)?
- Try talking about it with your family, a friend or a work colleague.
- Talk about it with your GP, mental health practice nurse (praktijkondersteuner GGZ) or someone from the district team (wijkteam). They will often be able to support and help you.
- Are your symptoms related mainly to your work? Or do your symptoms affect your work? Then talk to your employer. You can also contact the company doctor (occupational physician) (in Dutch). The company doctor will discuss with you how you can keep working as well as possible.
- If you worry a lot, write down what you’re worrying about every day. Writing things down helps you understand your feelings and find solutions. After writing everything down, it can be nice to relax or unwind. Take a walk or go for a bike ride. Exercise and fresh air help.
- Try to keep as much routine in your life as possible:
- Go to bed at normal times.
- Get up on time and get dressed.
- Eat 3 meals a day, at set times.
- Try not to drink alcohol or take drugs.
- Keep working if you can.
- Continue practising your hobbies.
- Get enough sleep and rest.
- Provide distraction and relaxation. Do things you find fun or enjoyable.
- Make sure you exercise at least 30 minutes a day. For example, go walking, cycling, swimming or do some gardening.
- Running therapy might be the thing for you. This is running for people with mental health issues. It is provided under the supervision of a therapist or physiotherapist.
- Visit your friends, even if you don’t feel like seeing anybody.
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What happens next when you feel down?
Following these recommendations often makes it easier to deal with feeling down. Often the low mood will go away.
The sadness of losing a partner or family member (in Dutch) can stay with you for years. The low mood is usually worst during the first few weeks. After that, it slowly gets better.
There will regularly be times when you feel the sadness. Even so, you will also gradually start enjoying life again.
Sometimes, a low mood can develop into depression (in Dutch).
When to call your doctor if you’re feeling down
Following these recommendations often makes it easier to deal with feeling down. Often the low mood will go away.
The sadness of losing a partner or family member (in Dutch) can stay with you for years. The low mood is usually worst during the first few weeks. After that, it slowly gets better.
There will regularly be times when you feel the sadness. Even so, you will also gradually start enjoying life again.
Sometimes, a low mood can develop into depression (in Dutch).
More information about low mood
See the following Dutch websites for more information (in Dutch) and help for low mood:
- Wijzijnmind for a depression self-test.
- Kleurjeleven.nl for a self-test and online course. An app is also available.
- snelbeterinjevel.nl an online course in Stress Reduction, Worry Management or Sleep Improvement.
- www.mentaalvitaal.nl for information and exercises.
- www.psyfit.nl for an online course with exercises and for sharing experiences.
- rouwverwerking.mirro.nl for online support during the grieving process.
The information on depression is based on the scientific guideline for GPs (in Dutch), the NHG-Standard ‘Depression’ (Depressie), the Care Standard ‘Depressive Disorders’ (Zorgstandaard Depressieve stoornissen) and on the Generic Module ‘Psychological Symptoms in General Medical Practice’ (Generieke module Psychische klachten in de huisartsenpraktijk)