Understanding Low Mood

Step 1 of 5

Check your starting point: Understanding Low Mood

When the day gets darker and your mind notices only evidence that matches the mood…

Notice what fits this situation today:

• Mood is a dynamic system
• Changing one element affects others
• Emotion cannot be chosen directly
• I am not sure yet—I just want to understand

Step 2 of 5

Low mood does not arise from one source: physical condition, thoughts, emotions, actions and circumstances…

• Low mood does not arise from one source: physical condition, thoughts, emotions, actions and circumstances mutually reinforce each other.
• A five-part formulation helps you see the loop and find an element that can be influenced, even if the emotion cannot be switched directly.

Step 3 of 5

Map the pattern: Understanding Low Mood

Look at the moving parts of Understanding Low Mood one at a time:

• Mood is a dynamic system.
• Changing one element affects others.
• Emotion cannot be chosen directly.

Step 4 of 5

Break down the episode into situation, thoughts, emotions, sensations and actions

• Pause for a few seconds. Check whether this practice feels safe enough right now.
• Break down the episode into situation, thoughts, emotions, sensations and actions.
• Notice what changed in your body or thoughts. Do not grade yourself—collect information.

Quick check after the practice:

• What changed, even by 1%?
• What stayed the same?
• What do you need now: continue, stop, or ask someone for support?

Step 5 of 5

Choose a next step: Understanding Low Mood

You do not have to resolve this whole situation today. You worked directly with “Understanding Low Mood” and chose one possible response.

Choose what fits now:

• “Save one next step”
• “Come back later”
• “I need support from a person”