Learn
Learn
Low mood often drains pleasure and meaning from the day. Behavioural activation asks you to bring a little back, not by waiting to feel like it, but by scheduling something small. It could be tea with a friend, an old song, watering a plant, or cooking a favourite dish. Think of one pleasant thing and one thing that matters to you, even if it is tiny, like calling your cousin. It might not feel enjoyable at first, and that is common. Many people notice the enjoyment returns slowly. Reaching out to one person, even by a short message, is one of the most helpful things you can do.
Practice
Enjoy a mindful warm drink pause, then pick one small step for tomorrow.
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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.