Doing comes before feeling better

When mood is low, you naturally do less: you stop seeing friends, skip classes, stay in bed. This makes sense, but doing less usually makes mood lower, and a cycle starts. Behavioural activation, a well-researched part of treatment for depression, works by breaking that cycle gently.

You plan small activities of three kinds: things you enjoy, things that give a sense of achievement, and things you value, such as helping family. You do them even when you do not feel like it, because motivation tends to follow action rather than come before it.

Start very small: a shower, ten minutes outside, replying to one message. Notice your mood before and after.