Getting out of your head
Low mood often comes with going over the same thoughts again and again. Why did that happen? What’s wrong with me? What if this doesn’t get better?
It can feel like problem-solving, but it rarely reaches an answer, and it pulls you away from what’s in front of you.
Behavioral activation treats this as something you do, which means you can notice it and choose something else. Ask whether going over it is helping you decide anything right now. If not, is there one small action you could take? If there isn’t, turn your attention to an activity and put it fully into what you’re doing, like the feel of the water while you wash dishes or the sounds on a walk.
If there’s a part you can act on, write it down and plan it as an activity.
Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988. Mental health resources