What can I do right now?
“I’m feeling low today”
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Everything feels heavier than usual.
Try one of these now
- Plan one small meaningful activity — (10 min · Strong evidence)
- Reach out to one person — (5 min · Moderate evidence)
- Self-compassion break — (3 min · Moderate evidence)
- Brisk walk — (10–20 min · Strong evidence)
Why this can help
On low days, small planned activity, a little contact with someone and a kinder inner voice are among the most studied ways to lift mood a little.
When it is more than a rough moment
If you have felt low most days for two weeks or more, or you are having thoughts of harming yourself, please talk to someone today — a doctor, a helpline or someone you trust.
Understand it better
- Low mood and depression: what’s the difference? — A low day is part of life; depression is a condition. What separates them, in plain words. (7 min · Beginner)
- Behavioural activation — When mood is low, planned small activity often comes before feeling better — not after. (8 min · Practising)
- Self-compassion — Treating yourself the way you would treat a friend who is struggling — and why it is not going easy on yourself. (7 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.