Learn
Learn
Low mood brings heavy thoughts that sound like facts: 'Nothing will ever change,' 'Nobody cares.' When you are tired and sad, the mind is not a fair judge. A thought check slows things down. You write the thought, look for evidence for it and against it, and try to find a fairer version. It will not turn sadness into joy. But many people find it softens the all-or-nothing edges. Pick a thought that is bothering you but is not your heaviest. If the thoughts include hurting yourself or not wanting to live, please stop here and reach out to Tele MANAS (14416), a loved one or a doctor now.
Practice
Check one heavy thought and look for a fairer version.
Each tool opens in its own page. Use your browser back button to return here.
Reflect
Reflect
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.