Day 1 of 7

Low is heavy, not weak

About 6 min

Learn

Feeling low is not laziness and it is not a character flaw. It can make even simple things, like replying to a message or having a bath, feel like climbing a hill. Many people hide it because of 'log kya kahenge' or the pressure to keep going. Today, we start by naming what you feel without judgement, and being gentle with yourself. If low mood has lasted two weeks or more, please talk to a doctor or counsellor. That is a strong step, and help works better the earlier you ask. This program offers small, supportive steps alongside that, not instead of it. You do not have to fix anything today.

Practice

Name what you feel, then speak to yourself with kind words.

Untangle a feeling2 to 4 min Kind words break3 to 6 min

Each tool opens in its own page. Use your browser back button to return here.

Reflect

If a close friend felt like this, what would you say to them? Could you say a little of it to yourself?

Optional. Think it over or jot it down. Nothing you write is kept.

Stays on this device. Not saved or sent anywhere.

Ready when you are. You can finish the practice later and come back.

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.