Thought depression skill

Do one small useful thing

Choose one life-maintaining action, shrink it, and make the first minute easier.

Choose how to use thisAudio will be ready in a moment. You can still continue.

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Help now Safety plan

Choose one useful thing

Write one useful action, then move on.

Subtitles

Choose one useful thing, not the perfect thing.

One action, made smaller

Choose one useful thing

Pick one small life-maintaining action.

Use one of these examples, adapt it, or write your own plain version.

Drink water
Eat something small
Open curtains
Wash face
Reply to one message

On-screen guide

Useful does not mean impressive. Small and real is the point.

Ideas

Your words

Evidence basis

Behavioural activation is a thought-and-action depression strategy: when mood is low, small values-based or routine actions can help restart movement. This is brief self-help, not a full depression treatment or crisis response.

Body alarm

Starting with the body.

Thought depression skill

Do one small useful thing

Choose one life-maintaining action, shrink it, and make the first minute easier.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Choose one useful thing

Write one useful action, then move on.

Subtitles

Choose one useful thing, not the perfect thing.

One action, made smaller

Choose one useful thing

Pick one small life-maintaining action.

Use one of these examples, adapt it, or write your own plain version.

Drink water
Eat something small
Open curtains
Wash face
Reply to one message

On-screen guide

Useful does not mean impressive. Small and real is the point.

Ideas

Your words

Evidence basis