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Managing low mood and depression

Discover practical steps you can take to start feeling better.

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Explore tips to manage low mood and depression.

Feeling low or experiencing depression is something many people go through at different times in their lives. University life is often full of ups and downs, it doesn’t mean something’s wrong, but sometimes these feelings can linger and begin to affect our everyday lives.

Feeling low or depressed can show up as persistent sadness, a lack of motivation, or losing interest in things you’d normally enjoy. When you’re experiencing this, even everyday tasks can feel overwhelming. Everyone’s experience is different, but you’re not alone. While low mood and depression can affect people in similar ways, there are also small, manageable steps you can take to begin feeling better.

Why do I feel this way?

You might know exactly why you’re feeling low or depressed or you might not. Low mood and depression rarely have a single cause. Sometimes they’re linked to what’s happening in your life, such as stress from deadlines or relationship difficulties. Other times, they may arise in the absence of things, for example missing someone close, feeling homesick, or feeling lonely.

For some people, it’s connected to a specific event or a series of difficulties; for others, it can feel like something has changed without a clear reason. You might notice feeling disconnected from yourself, your friends, or your sense of purpose.

Big life changes like starting university or preparing to leave can also feel overwhelming, and sometimes this can lead to depression.

In reality, depression is usually the result of a mix of personal and social factors. Everyone’s experience is different, but you might recognise some of these common signs:

  • feeling empty, tearful, or constantly on edge
  • feeling hopeless or helpless
  • changes in eating habits (eating much more or much less than usual)
  • low energy or trouble sleeping
  • losing interest in things you used to enjoy
  • struggling to make decisions or feeling more irritable than usual
  • thoughts about self-harm or suicide

You don’t have to experience all of these to be struggling. If any of this sounds familiar, it’s important to talk to someone and get support.

For many people low mood is short term and can be improved with some simple actions. If your low mood persists for more than a couple of weeks you may be feeling depressed and should seek out some professional help.

If you or a friend are feeling suicidal you should speak to someone urgently. You can also read our Supporting a friend who is feeling suicidal page.

What can I do to help now?

Overcoming depression takes time, so try to be patient and gentle with yourself. Remember, even small steps can make a big difference.

Small steps that can help you start feeling better:

  • Create a simple routine: Depression can disrupt your daily rhythm. Start with small, manageable goals, like getting up at the same time each day, brushing your teeth, or attending just one class. Small wins build momentum.
  • Move your body (Even a Little): Exercise doesn’t have to mean going to the gym. A short walk, stretching, or even dancing in your room can boost your mood and energy.
  • Eat and sleep regularly: Nourishing meals and a steady sleep schedule can make a big difference to how you feel. Aim for regular routines, it helps your body and mind feel more balanced.
  • Do one enjoyable thing: Even if it doesn’t feel fun right now, try doing something you normally enjoy, watching a favourite show, drawing, or listening to music. Not sure where to start? Explore our Wellbeing Activities or Social Prescribing to try something new.
  • Be kind to yourself: Depression often brings harsh self-criticism. Notice your inner voice, be curious, and gently challenge it. Remind yourself that you’re doing your best, and that’s enough. Look for small ways to show yourself kindness and care.
  • Get involved: Helping others can also help you. Getting involved in projects that support a cause you care about is a great way to build connections, find purpose, and grow your skills. Volunteering opportunities are available all year round. It’s a chance to do good, feel good, and be part of something bigger.

Explore the six ways to Be Well which are easy, practical actions you can incorporate into your daily routine to boost your mental health, reduce stress, and improve your overall sense of happiness.

The University also have several groups and events you can take part in to boost your mood:

  • Social Networking Group is specifically aimed at students who are feeling isolated or are looking for a supportive environment in which to meet new people.
  • Supported Social Groups can be helpful if you are struggling to connect with others, our Supported Social Groups offer a safe, understanding space to meet other students. These are often around common themes such as LGBTQ+, bereavement or Autism.
  • Social Prescribing offers ways to meet others in a supported environment over a shared activity, where there is no expectation that you have all the social skills and energy you may wish you had. The activities are always free too.
  • Wellbeing Activities: The university offers free activities like cooking classes, dog walking, and gardening, great ways to improve your wellbeing and mood while meeting new people.
  • Bath Active is a free social activity programme run by the Student's Union with different activities including sports, a running club, and a countryside walk. 
  • The Sports Training Village is a great opportunity to get active. The free Sportpass gives you free access to a host of facilities like the Swimming pool and courts.
  • Read Well is a collection of books designed to help your wellbeing including titles on low mood. These are available freely from the University Library.
  • Volunteering opportunities: Volunteering is a good option to improve mood, as doing something for others can often lift your mood and give you a sense of purpose.
  • Join an SU group. Spending time with others doing activities you love will help boost your mood and wellbeing.

Videos to help low mood and depression

These videos also help offer practical tips for managing low mood:

Apps and tools you can use

Our free Be Well app is full of practical tools that can help you manage your overall wellbeing including podcasts, habit tracking and a mood tracker. Charley, the AI Wellbeing assistant on the app, can chat with you and recommend resources based on how you are feeling.

Podcasts to listen to

Podcasts can be a great way to help improve your mood:

Helpful Websites

Here are some helpful resources to further support you with low mood and depression:

  • The NHS Every Mind Matters website has a helpful guide of low mood packed with practical tips to support your mood and wellbeing.
  • Mind’s Food and Mental Health section explains how your diet can affect your mood, with everyday tips for eating well to feel better.
  • Mind have a guide on depression explaining its symptoms and possible causes.
  • The NHS depression and low mood guide is a comprehensive self help guide.
  • Second Step is a local mental health charity that offers free online and in person wellbeing workshops for people living in or registered with a doctor in Bath.

People you can talk to

If you’re struggling with low mood or depression and want to talk to someone about it, there are plenty of places you can get support.

  • You can call the Be Well- Talk Now phoneline at 0800 028 3766. This is available 24/7 and you can discuss how you are feeling with an Advisor.
  • Our Student Support Advice Team is here for you. You can book an in-person appointment to chat with a professional who can offer guidance, self-help tips, and connect you with other support services across the university.
  • If you find it easier to text than talk, you can text SHOUT to 85258. This is a confidential, 24/7 text messaging support service.
  • B&NES talking therapies can offer CBT to those registered with a doctor in Bath & North East Somerset.

Your GP (doctor) can be another useful source of support. They can talk through your options, which might include medication. Some people find it helpful, others prefer different approaches. It’s all about finding what works best for you.

Final thoughts

The ups and downs of university life often means people can experience periods of low mood and it's important to realise that that's okay.

One of the most helpful things you can do is to keep your daily routines going, looking after basics like sleep, eating, and personal hygiene. It might feel simple, but maintaining these habits can make tough days more manageable and help you reconnect with what matters most to you.

This guide was written by Student Support in partnership with students.

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