Low mood & burnout

Who this is for

Low mood can show up as sadness, emptiness, irritability, or a flat lack of interest in things that used to matter. Burnout often adds exhaustion, cynicism, and the feeling that you have nothing left to give, at work, as a parent, or in caring roles.

These experiences overlap. You might be functioning on the outside while running on fumes inside, or struggling to get out of bed. Both deserve proper attention, not a lecture about resilience.

Common experiences we work with

• Persistent low mood, hopelessness, or numbness
• Burnout from work, study, or caregiving
• Loss of motivation, pleasure, or concentration
• Self-criticism and feeling "not enough"
• Withdrawal from people and activities
• Difficulty making decisions or starting tasks

How therapy helps

We start with what matters to you: sleep, energy, relationships, work, self-worth. Brief therapy for low mood often combines behavioural activation (small, values-led actions), cognitive work on harsh self-talk, and solution-focused questions that reconnect you with exceptions and strengths.

For burnout, we look at boundaries, recovery, and the stories that keep you over-giving. The aim is not to push you harder, but to rebuild a sustainable way of living.

If you want structured self-help alongside therapy, our burnout recovery programme can complement sessions, but this page is about live therapeutic support, not a course alone.

Signs it may be time to seek help

Low mood and depression are worth treating when sadness, emptiness, or loss of interest lasts most of the day, nearly every day, for two weeks or more, and affects functioning at work, home, or socially. NICE recommends psychological therapies, including CBT and behavioural activation, as first-line treatments for mild to moderate depression in adults.

Burnout, recognised in the ICD-11 as an occupational phenomenon, involves exhaustion, cynicism or mental distance from work, and reduced professional efficacy. Whether your struggle is labelled depression, burnout, or both, persistent depletion that does not lift with rest is a signal to seek support.

• Little interest or pleasure in activities you used to enjoy
• Low energy, slowed thinking, or difficulty completing daily tasks
• Sleeping too much or too little most nights
• Feeling worthless, excessively guilty, or hopeless about the future
• Irritability or emotional flatness that others have noticed
• Work or caregiving leaving you unable to recover at weekends or on holiday

What the evidence suggests

Behavioural activation, a core part of many depression treatments, has strong trial evidence: gradually re-engaging with valued activities often improves mood before motivation returns. CBT addresses negative thinking patterns that maintain low mood. Meta-analyses show psychological therapies compare favourably with medication for many people with mild to moderate depression, with lower relapse rates in some long-term studies when skills are practised.

For burnout, research points to recovery through boundary-setting, workload adjustment where possible, and psychological support that addresses perfectionism and over-commitment. Brief therapy can be enough when the goal is stabilisation, behavioural change, and a realistic plan, rather than open-ended exploration.

What a session looks like

Sessions are 50 minutes, warm and practical. We track what helps even slightly, design experiments between meetings, and adjust pace if you are exhausted. You will not be asked to "think positive", we work with what is real, and what could be possible.

Accessing therapy at Door to Therapy

Low mood and burnout are core areas of Door to Therapy's brief, evidence-based practice. Dr. Santiago de Ossorno is an HCPC-registered counselling psychologist offering sessions online throughout the UK and Spain and in-person in London.

Start with a free 15-minute consultation if you are unsure about fit or session number. If you have thoughts of suicide or self-harm, seek urgent help via 999, Samaritans (116 123), or your GP alongside any planned therapy.

Standard sessions are £80. Self-help programmes for burnout and depression can complement therapy; we discuss what combination makes sense for you.

What progress can look like

Early progress is often behavioural before mood catches up: showering, answering an email, a short walk, one social contact. Mood graphs in therapy can show small lifts that are easy to miss day to day.

For burnout, progress includes restored weekends, clearer boundaries at work, and less cynicism. We aim for sustainable pace, not a brief spike of productivity followed by collapse.

Low mood, burnout, and behaviour

Behavioural activation, recommended in NICE depression guidance, is based on the observation that mood often follows action rather than preceding it. When exhausted, waiting to "feel motivated" before doing anything keeps the cycle going. Small, values-linked activities are prescribed and reviewed.

Burnout research highlights emotional exhaustion, depersonalisation, and reduced efficacy. Recovery requires both psychological support and, where possible, changes in workload or recovery time. Therapy addresses the beliefs that make rest feel dangerous or selfish.

Combining live therapy with structured self-help (such as our burnout or depression programmes) can work well when the programme supplies structure and therapy supplies accountability and tailoring.

Your first appointment

A free 15-minute consultation can help if you are unsure whether low mood is depression, burnout, or both. We discuss energy levels, sleep, safety, and whether GP involvement is advisable alongside therapy.

The initial 50-minute session maps symptoms, history, and goals such as returning to activities, improving sleep, or reducing self-criticism. We agree a realistic number of sessions to review.

If you have thoughts of suicide, contact 999, Samaritans (116 123), or your GP before or alongside booking therapy. Your safety comes first.

Related resources

• Burnout self-help programme →

  Optional structured programme, not a substitute for therapy if you need live support

• Depression Recovery self-help programme →

  Behavioural activation and CBT for breaking the depression cycle, alongside or instead of therapy

Approaches we use

Where we work

Frequently asked questions

Is burnout the same as depression?

They can overlap but are not identical. Burnout often links to prolonged stress and depletion; depression involves broader mood and cognitive changes. Assessment helps clarify what you are experiencing and what will help most.

How many sessions might I need?

Many mild-to-moderate mood difficulties respond to 1–6 focused sessions. Longer-standing patterns may need more. We review together and you decide.

Do you offer a self-help programme for burnout?

Yes, we have an evidence-based burnout recovery programme for independent work. Many clients combine it with therapy; others prefer therapy alone. We can discuss what suits you.

Can I access therapy online if I can barely leave the house?

Yes. Online sessions remove travel burden and can be easier when energy is low.

When should I see a GP as well as a therapist?

If you have thoughts of harming yourself, are unable to function, or wonder about medication, contact your GP or NHS 111 promptly. Therapy and medical care can work together; we can discuss safety and coordination in sessions.

What if I am too exhausted to do homework between sessions?

Behavioural activation starts small: one manageable action, not a full life overhaul. When exhaustion is high, we shrink tasks further and prioritise sleep and nourishment before ambitious goals.

Is low mood after burnout different from depression?

They overlap. Burnout emphasises depletion and cynicism linked to workload; depression includes broader mood and cognitive symptoms. Assessment clarifies emphasis so treatment matches your experience.