Learn
Learn
When energy is low, big goals feel impossible, so we do nothing and then feel worse. Behavioural activation turns this around by starting with actions so small they are almost silly: open the curtains, drink a glass of water, put on a clean shirt. The idea is that action often comes before motivation, not after. Many people find that doing one small thing gives a tiny lift that makes the next thing a little easier. Today, choose something you can do in under five minutes. If it feels too big, make it smaller. Finishing counts, and it is perfectly fine for it to be small.
Practice
Pick one tiny step and do it now.
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Reflect
Reflect
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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.