Notice how you are feeling
Use the mood check-in to put a name to this moment. You do not need to feel better before you begin.
Open the mood check-in ↗Your depression support spaceWhen things feel heavy,
When things feel heavy,
begin where you are.
Find a gentle check-in, something small to try, or a route to further support. You do not have to work through everything here.
Free tools · No account needed · Your own pace
These tools offer everyday self-help alongside appropriate care. They do not diagnose or treat depression.
01 / Start gently
Choose what feels manageable.
You can pause, skip, or stop any practice.
Try a kinder response
Explore self-compassion prompts when it is difficult to be gentle with yourself.
Try a self-compassion pause ↗Take a quiet pause
Try the general calming practice, with grounding and space to choose a small next step.
Open the calming practice ↗Where would you like to go?
02 / Keep it small
One thing, without a checklist to finish.
Check what you need
Would water, something to eat, or a more comfortable place to sit be useful right now? Choose what is available to you.
Reach out to someone
If it feels possible, send a trusted person a simple message: “I’m having a hard day. Could we talk?”
Make room for support
You can write down what has been difficult and take those notes to an appointment. Someone you trust may be able to help you arrange it.
Read about seeking help ↗03 / Optional calming practiceA little structure,
A little structure,
when you want it.
Our general 7-day plan offers short grounding, reflection, and kindness practices. Every day is open, and you can return whenever you want.
Explore the general 7-day plan ↗This is not a depression treatment programme. There is no expectation to recover within seven days or finish every activity.
- 01–02 Pause and notice your surroundings
- 03–04 Put thoughts into words and notice tension
- 05–06 Explore kindness and an evening pause
- 07 Reflect on what suited you
Professional support
You deserve care that fits your needs.
If low mood persists or affects everyday life, talk with a health professional.
A primary care clinician or mental health professional can help assess what you are experiencing and discuss treatment options. Read the NIMH guide to depression.
Explore therapy options
Read about therapy for depression and what to consider before choosing a service.
Read the therapy guide ↗Browse practitioner listings
Explore CBT practitioner listings. Check credentials, availability, and experience with depression directly with the provider.
Explore the directory ↗Explore a wellbeing retreat
If a retreat interests you, review its programme and support arrangements. Retreats are not a substitute for depression treatment.
Browse retreats ↗Some links lead to paid services. We may earn a commission when you book or purchase through affiliate links, at no extra cost to you.
Need urgent support?
If you are thinking about suicide or need crisis support, in the United States call or text 988, or chat with the 988 Lifeline. Outside the US, contact a local crisis service. If there is immediate danger, call your local emergency number or go to the nearest emergency department.
Support information: National Institute of Mental Health. This website and its tools are not an emergency service.