Everyone can experience periods of feeling low, tired or less motivated than usual. Sometimes there's an obvious reason and sometimes there isn't. When you're at university, low mood can make everyday things, studying, cooking, seeing friends or even getting out of bed, feel much harder than they normally would.

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You don't have to force yourself to feel better or deal with everything at once. Small steps can help, and there's support available if you need it.

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What can low mood feel like?

Low mood can look different for everyone.

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You might notice that you're:

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• feeling sad, anxious, irritable or more emotional than usual

• struggling to find motivation

• feeling tired or lacking energy

• finding it difficult to concentrate

• losing interest in things you normally enjoy

• avoiding friends or spending more time by yourself

• struggling with your sleep

• finding everyday tasks harder than usual

• feeling less confident in yourself.

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Having a difficult few days doesn't necessarily mean you're experiencing depression. But if your low mood lasts for a while, keeps coming back or is having a significant impact on your everyday life, it can be helpful to talk to someone. If you’re struggling with low mood we recommend reading the NHS 5 Steps to Mental Wellbeing.

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What can I do when everything feels like too much?

When you're feeling low, even things that normally seem straightforward can feel like a big task.

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Rather than thinking about everything you need to do, try starting with something small and manageable.

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That could be:

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• having something to eat or drink

• having a shower or getting dressed

• stepping outside for some fresh air

• replying to one message

• doing a small amount of studying

• putting one thing away

• talking to someone you trust.

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What feels manageable will be different for everyone. If all you can manage today is one small thing, that's still something.

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Try to be realistic about what you have the energy for rather than putting pressure on yourself to immediately get back to your usual routine.

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Can sleep affect my mood?

Sleep and mental wellbeing are closely connected. When you're feeling low, you might find it harder to fall asleep, wake up during the night or sleep much more than usual.

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In turn, poor sleep can affect your mood, concentration and energy.

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A regular sleep routine can help. You could try going to bed and getting up at roughly similar times, giving yourself time to wind down before bed and getting some daylight during the day.

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But don't put pressure on yourself to create a “perfect” sleep routine. If you're struggling with sleep for a while or it's having a big impact on your daily life, consider speaking to your GP or another health professional.

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Every Mind Matters has practical advice on getting better sleep.

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What if I've lost motivation for my studies?

Finding it difficult to study doesn't necessarily mean you're lazy or that you don't care about your course.

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When you're tired, stressed or feeling low, concentrating and getting started can become much harder.

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Instead of focusing on everything you need to complete, try making the first step as manageable as possible. That could mean opening the document, reading one page, working for a short period or deciding on one thing you'd like to achieve that day.

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It can also help to:

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• break larger pieces of work into smaller tasks

• decide what's most important rather than trying to do everything

• study somewhere that helps you focus

• take regular breaks

• work alongside a friend or coursemate

• ask for academic support if you're falling behind.

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The University's Study Zone also has resources and support to help with things like planning, time management and study skills.

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What if low mood is affecting my studies?

You don't need to wait until you've missed lots of work or assessments before asking for help.

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If your mental health is affecting your ability to study, attend teaching or complete assessments, there may be academic support available.

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Depending on what's happening, this could include speaking to your department, accessing wellbeing support or looking at University processes such as mitigation.

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Our Advice Team can help you understand your options if you're not sure what to do next.

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When should I ask for more support?

You can ask for support at any point. You don't have to wait until things become really difficult.

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It may be particularly helpful to speak to someone if your low mood:

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• has lasted for a while or keeps returning

• is making everyday activities difficult

• is affecting your studies or relationships

• is affecting your sleep or appetite

• is stopping you enjoying things you normally would

• feels difficult to manage by yourself.

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You could talk to someone you trust, your GP, the Student Health Centre or the University's Wellbeing Services.

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TALKWORKS also provides NHS talking therapies for adults in Devon, and you can self-refer without speaking to your GP first.

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What if I need help urgently?

If you're feeling unable to cope or need urgent mental health support, you don't need to manage it by yourself.

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The University has an Urgent Support page explaining where you can get help depending on what you need.

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If you or someone else is in immediate danger, call 999.

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How can the Advice Team help?

Sometimes low mood or a lack of motivation can be connected to other things happening at university.

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Our Advice Team can help if you're worried about:

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• your studies or assessments

• falling behind with your course

• University processes such as mitigation

• money or financial difficulties

• housing

• another issue affecting your university experience.

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We're not a mental health service, but we can listen to what's happening, help you understand your options and connect you with the right support.

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Complete our enquiry form or email advice@exeterguild.com for help.

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You don't need to have everything figured out before reaching out. If things are feeling difficult, asking for some support can be a good first step.