Reducing Low Mood States: Cognitive Training as a Catalyst for Emotional Well-Being
Abstract
Low mood states, often characterised by persistent feelings of sadness, reduced energy, and diminished motivation, are a common mental health challenge. They can impact daily functioning, relationships, and overall quality of life. This study evaluates the efficacy of a structured cognitive training program in reducing low mood states by targeting cognitive distortions, emotional dysregulation, and negative behavioural patterns. Participants were assessed using a Low Mood State Scale (LMSS) at baseline (day 1), post-intervention (day 90), and follow-up (12 months). Results showed a 70% improvement in LMSS scores by day 90, with sustained gains at 12 months. The findings underscore the transformative potential of cognitive training for fostering emotional resilience and reducing depressive symptoms.
Introduction
Low mood states are a pervasive mental health concern, often manifesting as sadness, lethargy, and a lack of interest in daily activities. While transient low mood is a natural response to life’s challenges, persistent low mood can impair cognitive functioning, interpersonal relationships, and physical health. Chronic low mood may evolve into clinical depression if left unaddressed, making early intervention critical.
The psychological and neurological underpinnings of low mood states include disruptions in neurotransmitter systems, such as serotonin and dopamine, and hyperactivity in the brain’s default mode network (DMN), which contributes to rumination. Negative thought patterns and behavioural habits, such as avoidance and social withdrawal, exacerbate these states, creating a cycle of emotional stagnation and cognitive decline.
Traditional treatments for low mood, including psychotherapy and pharmacotherapy, have demonstrated efficacy but often face barriers such as accessibility, cost, and stigma. Cognitive training programs provide an alternative approach, offering practical, scalable techniques for improving mood through cognitive restructuring, emotional regulation, and behavioural activation. This study investigates whether a structured 12-week cognitive training program can reduce low mood states, examining its impact on emotional well-being, motivation, and resilience.
Methods
Participants
Participants were recruited through mental health organisations, community outreach programs, and social media platforms. Inclusion criteria required adults aged 18–65 who self-reported experiencing persistent low mood for at least three months, as confirmed by scores below 50 on the Low Mood State Scale (LMSS). Exclusion criteria included diagnosed clinical depression, current psychotherapy, or use of antidepressant medications. A total of 160 participants were enrolled, with 100 assigned to the intervention group and 60 to the control group. Groups were balanced for age, gender, and education level to ensure comparability.
Study Design
The study employed a repeated-measures design to evaluate changes in low mood states at three time points: baseline (day 1), post-intervention (day 90), and follow-up (12 months). Quantitative data were collected using the LMSS, a 10-item self-assessment. Qualitative data were gathered through semi-structured interviews exploring participants’ emotional experiences and perceptions of the program’s impact.
Low Mood State Scale (LMSS)
The LMSS is a validated tool that measures low mood across cognitive, emotional, and behavioural dimensions. Participants rate their agreement with 10 statements on a scale from 0 (Not at all) to 10 (Completely), with total scores ranging from 0 to 100.
I often feel sad or down.
I lack energy to complete daily tasks.
I find it difficult to feel motivated.
I struggle to find joy in activities I used to enjoy.
I frequently feel overwhelmed by negative thoughts.
I avoid social interactions or responsibilities.
I feel stuck or unable to move forward in life.
I have difficulty concentrating or making decisions.
I often feel worthless or unimportant.
I experience frequent physical symptoms, such as fatigue or aches, related to my mood.
Training Protocol
The intervention group participated in a 12-week cognitive training program, consisting of twice-weekly 60-minute sessions. Key components included:
Cognitive Restructuring: Participants identified and challenged negative thought patterns, replacing them with more balanced and constructive perspectives.
Behavioural Activation: Participants were encouraged to engage in rewarding activities, such as hobbies or social interactions, to disrupt cycles of withdrawal and inactivity.
Emotional Regulation Techniques: Mindfulness and breathing exercises were used to enhance emotional awareness and reduce reactivity to negative thoughts.
Gratitude Practices: Participants practised daily gratitude journaling to shift focus from perceived deficits to positive aspects of life.
Self-Compassion Exercises: Sessions included techniques for reducing self-criticism and fostering a kinder, more supportive inner dialogue.
Goal Setting and Achievement: Participants learned to set realistic, achievable goals to build a sense of purpose and accomplishment.
The control group received no intervention but was provided with general information about managing low mood states at the conclusion of the study.
Measurement Metrics
The primary outcome measure was the change in LMSS scores between baseline, day 90, and 12 months. Secondary metrics included qualitative feedback on participants’ mood, motivation, and emotional resilience. Statistical analyses included repeated-measures ANOVA for quantitative data and thematic analysis for qualitative responses.
Results
Baseline Performance (Day 1)
At baseline, both groups exhibited low LMSS scores, with averages of 43 (intervention group) and 42 (control group). Participants described persistent sadness, difficulty finding motivation, and feelings of worthlessness. Qualitative feedback highlighted a sense of being “stuck” and “unable to break free from negative cycles.” One participant stated, “Every day feels like a struggle, and I don’t see a way out.”
No significant differences were observed between the groups at baseline (p = 0.89), ensuring comparability.
Post-Intervention Performance (Day 90)
The intervention group demonstrated substantial improvements, with an average LMSS score of 73—a 70% increase from baseline. Participants reported enhanced mood, greater energy, and renewed motivation. One participant shared, “I feel like I’ve started to reclaim my life. I’m finding joy in small things again.” Behavioural activation emerged as a particularly impactful component, with participants describing increased engagement in social and recreational activities.
The control group showed minimal improvement, with an average score of 46. Participants in the control group continued to report struggles with low energy and persistent sadness, with one stating, “I feel like nothing has changed.”
Statistical analysis revealed a significant main effect of the intervention (F(1, 158) = 223.1, p < 0.001), with a large effect size (d = 3.7).
Long-Term Retention (12 Months)
At the 12-month follow-up, the intervention group maintained their gains, achieving an average LMSS score of 76. Participants attributed their sustained improvements to ongoing use of gratitude practices, self-compassion exercises, and behavioural activation strategies. For example, one participant noted, “Journaling my gratitude each night has become a habit, and it helps me end the day on a positive note.”
The control group’s scores remained near baseline levels, averaging 47. Participants in the control group expressed continued feelings of stagnation and a lack of direction.
Metric Intervention Group Control Group
Total LMSS Score (Day 1) 43 (SD = 5.4) 42 (SD = 5.6)
Total LMSS Score (Day 90) 73 (SD = 6.2) 46 (SD = 5.9)
Total LMSS Score (12 Mo.) 76 (SD = 6.5) 47 (SD = 5.8)
Increased Energy (%) 80% 15%
Improved Motivation (%) 83% 12%
Discussion
Mechanisms of Improvement
The intervention group’s significant improvements in mood can be attributed to the program’s comprehensive approach. Cognitive restructuring helped participants identify and challenge negative thought patterns, while behavioural activation disrupted cycles of inactivity. Gratitude practices and self-compassion exercises fostered positive emotional states and reduced self-criticism, creating a more supportive internal environment.
Qualitative Insights
Participants frequently described the program as “life-changing” and “empowering.” One participant stated, “I used to feel invisible and unimportant. Now, I see value in myself and my efforts.” Behavioural activation was particularly impactful, with many participants reporting increased engagement in activities that brought them joy and connection.
Comparison to Existing Literature
These findings align with prior research demonstrating the efficacy of behavioural activation and gratitude practices in reducing depressive symptoms. However, this study uniquely integrates these techniques into a cohesive cognitive training program, demonstrating both immediate and long-term benefits. The inclusion of self-compassion exercises adds a novel dimension to existing approaches, addressing the role of self-criticism in perpetuating low mood.
Applications
Workplace Well-Being Programs: Cognitive training can help employees manage stress and improve mood, enhancing productivity and job satisfaction.
Community Mental Health Initiatives: Scalable programs can provide accessible support for individuals experiencing low mood in underserved communities.
Educational Settings: Students can benefit from mood-enhancing techniques to improve motivation and resilience in academic environments.
Limitations and Future Research
While the study demonstrated robust findings, future research should explore:
Diverse Populations: Examining the program’s effectiveness across different cultural and socioeconomic groups.
Digital Delivery: Investigating the feasibility of delivering the program through online platforms or mobile apps.
Neurobiological Measures: Incorporating neuroimaging or biomarker data to provide objective evidence of mood improvements.
Conclusion
This study provides compelling evidence that cognitive training can significantly reduce low mood states, fostering emotional well-being and resilience. By achieving a 70% improvement in LMSS scores by day 90 and sustaining gains at 12 months, the program highlights its potential as a transformative tool for mood enhancement. Future research should focus on scaling the program to reach broader populations, ensuring its benefits are widely accessible.
References
Beck, A. T., & Dozois, D. J. (2011). Cognitive Therapy: Current Status and Future Directions. Annual Review of Medicine, 62(1), 397–409.
Fredrickson, B. L. (2001). The Role of Positive Emotions in Positive Psychology. American Psychologist, 56(3), 218–226.
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive Psychology Progress