When you’re depressed, you can feel like the colour has gone out of your world. Every day life can feel overwhelming, as you battle with lack of energy, difficulty concentrating, problems sleeping and changed appetite (either increased or decreased). But perhaps one of the most difficult symptoms to deal with is lack of confidence. Self-confidence is about our perception of ourselves and our place and purpose in the world. When you have low confidence or self-esteem, all you can see is your weaknesses and failures. When things don’t go well, you blame your personal failings which means you’re less likely to try again.

There is no simple explanation for why depression has such an impact on confidence. We do know that depression may be linked to the balance of vital chemicals in the brain, such as serotonin, dopamine and acetylcholine, and science is just beginning to discover the extent to which they influence the way we think, feel and behave. Depression changes the way you think by putting a negative filter on your thoughts – a depressed mind will filter out the good stuff and focus on the bad. Not surprisingly, this can make the world seem like an unsafe place, undermining your confidence. There is a theory that in evolutionary terms, this feeling of uncertainty is designed to make us retreat into our caves, allowing mind and body to heal.

Depression can also be a side effect of hormonal disruption, which is why many women suffer from lack of confidence during the perimenopause and also with PMS. There are oestrogen receptors all over the body, including the brain. One of the roles of oestrogen in the brain is to block the breakdown of serotonin, the happy chemical. So when oestrogen levels drop during perimenopause or premenstrually, so can serotonin levels, which can impact on how we feel emotionally. Changes to the adrenal glands also mean we can become more sensitive to stress hormones during the menopause.

It’s normal to find your self-confidence varies from day to day, depending on what’s going on at the time, and aiming for rock-solid self-confidence is unrealistic. But if low mood persists, it will take its toll on your self esteem. Here are five simple mood boosters to try today.

5 top mood boosters

1 Start a ‘good news’ diary. When you’re low you tend to focus on the negative and overlook the positives. You can reset this balance by keeping a record of your achievements, however small, plus any thanks, praise, or compliments you get from other people.

2 Get active. It lifts mood and energy levels and improves sleep. Just a short walk is a good starting point.

3 Open up. It’s easy to isolate yourself when you’re depressed and this can further lower your mood and confidence. Tell a supportive friend or family member how you’re feeling, or call Mind on 0300 123 3393.

4 Avoid overthinking. When you’re depressed, you can get stuck in the ‘whys’, spending time ruminating and trying to work out why you feel so bad. But after a while this thinking doesn’t get you any further and can further undermine your confidence. Try limiting ‘worry’ time to 15 minutes a day, at a specific time.

5 Set small goals. Make a list of things you’ve been putting off, rating them from easiest to hardest, then try to tackle one a week, starting with the easiest tasks. Even small achievements can help rebuild confidence.

READ MORE – 5 surprising changes that boost your confidence