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Lift the low

Seven gentle days of small steps for when everything feels heavy.

  • 7 days, about 54 min in all
  • Self-help, private

Who it is for

For anyone feeling flat, tired, unmotivated or down, who wants very small, kind ways to move a little, one day at a time.

What you will do

  • Be kinder to yourself about low days
  • Start with tiny, doable actions
  • Add a little movement and warmth
  • Reach out, and keep the thread going

Your seven day path

  1. 1Day 16 minUp nextLow is heavy, not weakPractice: Untangle a feeling + Kind words break
  2. 2Day 26 minStart very, very smallPractice: Tiny steps
  3. 3Day 38 minMove a little, step outsidePractice: Slow walk
  4. 4Day 48 minA kinder inner voicePractice: Kind words break
  5. 5Day 510 minCheck the heavy thoughtPractice: Check a thought
  6. 6Day 68 minSomething warm, something that mattersPractice: Warm drink pause + Tiny steps
  7. 7Day 78 minKeep the thread goingPractice: Unstick from a thought + Tiny steps

About the evidence

Built on behavioural activation, a well-studied approach that starts with small actions, and on self-compassion practices. Many people find small steps may help. This is self-help and does not replace support from a professional.

Please read

If your low mood lasts two weeks or more, or you lose interest in nearly everything, please speak to a doctor or counsellor. This program is not a substitute for care. If you have thoughts of harming yourself, call Tele MANAS on 14416 or 112 right now, or tell someone near you.

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