When you feel sad or low a lot

Explain how long you have felt this way and whether sadness, emptiness or irritability are present for much of the day. If this lasts several weeks, or you lose enjoyment and interest in things you used to like, it is important to seek help.

You can get in touch sooner too. A school nurse or regular doctor can listen and help you work out what you need, even when the reason is still unclear.

If you use hormonal contraception and noticed your mood changing after starting or switching methods, you can tell a school nurse or doctor. Some people experience mental health side effects, but low mood may also have other causes. You do not have to figure this out alone.

Sleep, appetite, energy, concentration and motivation can change when you are struggling with your mental health.

Some people stop meeting friends or doing things they normally enjoy. This may be a sign that they need support.

You can start by describing what your days are like rather than knowing whether it is depression: 'I don't feel like doing things as much anymore, and I'm withdrawing.' Say how long it has been going on and what has become difficult. Healthcare professionals can consider both mental and physical factors that may be relevant.

Ask for a specific next appointment or contact person. If the first conversation does not provide enough help, say so and ask for follow-up. Tracking mood or the menstrual cycle can be useful, but should not delay getting help. If you have dangerous thoughts or are unsafe, follow the advice on seeking help now.

If you have thoughts about harming yourself or ending your life, tell a trusted adult or healthcare professional immediately. Call 113 if there is an immediate risk of suicide. Call the Norwegian out-of-hours medical service on 116 117 when help cannot wait. Ask someone to stay with you while you get help.