Start where you are
If you are reading this on a bad day, you do not need to understand depression before you can start. You need one small thing to do, and this week is nothing but that.
The reason is simple: when mood drops, we stop doing things, and stopping drops the mood further. That loop runs on its own and it does not need your permission. Breaking it does not require you to feel better first — which is fortunate, because you cannot.
If you are thinking about ending your life, please do not work through this alone. Talk to our team on WhatsApp now — free, any hour, no judgement — or call 1122 in Pakistan. Day 10 of this course is about those thoughts, but you do not have to wait nine days to tell someone.
One thing, today
- Pick something small you have stopped doing. Washing properly. Opening the curtains. Replying to one message.
- Do it now, before you finish this lesson.
- Notice that you did it without wanting to. That is the whole method in one go.
Book with our professionals
Private one-to-one sessions with qualified psychologists and psychiatrists. We charge you nothing — the fee is the professional's own.
Dr Iqra Ain Ali
Psychiatrist · Sargodha · online
Rs 3,000 / 30 min
Rohat Fatima
Clinical Psychologist · Mirpur · online
Tania sikandar
Clinical Psychologist · Lahore · online
Rs 3,000 / 50 min