7 days · 10 minutes a day
Lifting low mood
Small, kind steps to break the low-mood cycle — reconnecting with activity, people and hope.
Based on behavioural activation and WHO's Problem Management Plus, which helped conflict-affected women in Pakistan feel less depressed and anxious.
Start with day 1 whenever you're ready.
Day 1 of 7
The low-mood trap
When mood is low, energy drops and it's natural to do less. But doing less often leads to feeling worse — fewer good moments, more time alone with heavy thoughts. It becomes a cycle.
The way out usually starts with action, not motivation. We don't wait to feel better before doing things; we do small things, and feeling better slowly follows.
This week is about small, kind steps.
Practise
Kind hands · 3 minTry today
Three times today, notice what you are doing and rate your mood from 0 to 10. Look for any link between what you do and how you feel.
Based on Problem Management Plus (PM+) — World Health Organization
Based on Depression self-help modules — Centre for Clinical Interventions (WA Health)
These tools support your wellbeing — they are not therapy or an emergency service. If you are in danger, call local emergency services (in Afghanistan: police 119, medical 102).