If you're thinking about ending your life, or you're not safe right now, call 000 in Australia or 911 in the US. You can also call Lifeline on 13 11 14 in Australia, or call or text 988 in the US, any time. Anywhere else, findahelpline.com lists free local lines.

When you can't get out of bed

Low mood can leave you tired, and stop you doing activities that matter to you. If getting up feels too hard this morning, start with a step small enough to do from where you are.

Start with one small step

Pick one of these and do it now. Each is from Bloom's list of 142 activities, and you can do it without getting up.

• Stretch in bed before getting up Rest5 minutes
• Have a glass of water right now Body5 minutes
• Send a voice message to someone Connection5 minutes
• Listen to music Enjoyment5 minutes
• Do a breathing exercise Rest5 minutes

Make the first step tiny

Behavioural activation breaks an activity into smaller steps when it feels too big. If getting up feels like too much, the first step can be sitting up. If a shower feels like too much, washing your face is a step.

Once you're up

Then pick one more:

• Open the curtains or blinds Body5 minutes
• Change into clean clothes Body5 minutes
• Eat breakfast Body10 minutes
• Step outside for fresh air Body5 minutes
• Make your bed Achievement5 minutes

For more, see the body and rest lists, or all 142 activities.

Plan tomorrow's first step tonight

Before you sleep, choose the first activity for tomorrow and when you'll do it, such as "open the curtains at 8 am". Put a glass of water by the bed. A plan made the night before leaves one less decision for the morning. Activity scheduling shows how to plan a week.

When it keeps happening

If you can't get out of bed most days, talk to your GP. You don't have to wait until you feel worse.

When to get more help

Has it lasted more than two weeks? Is it getting in the way of work, study or the people around you? Then talk to your GP. In Australia, your GP can refer you to a psychologist under a Mental Health Treatment Plan.

Beyond Blue is on 1300 22 4636 in Australia. If you're not safe, call 000 in Australia or 911 in the US. Lifeline is on 13 11 14, and in the US you can call or text 988. Anywhere else, see findahelpline.com.

What the research says

A 2020 Cochrane review brought together 53 studies of behavioural activation for depression in adults, with about 5,500 people. Five of those studies, with 601 people, compared it with CBT. The review found no clear difference between the two in the short term, up to six months after treatment, and rated that evidence as moderate certainty.

Behavioural activation is a recommended psychological approach for depression (RANZCP 2020; NICE NG222).

These studies tested behavioural activation with a therapist or trained mental health worker. They didn't test Bloom, and Bloom isn't therapy.

How to get motivated when you feel low has more on starting small.

Sources

1. NHS Every Mind Matters. Low mood and depression. Accessed 17 October 2026. www.nhs.uk/every-mind-matters/mental-health-issues/low-mood/
2. Uphoff E and others (2020). Behavioural activation therapy for depression in adults. Cochrane Database of Systematic Reviews. doi.org/10.1002/14651858.CD013305.pub2
3. Kanter JW and others (2010). What is behavioral activation? Clinical Psychology Review 30: 608–620. doi.org/10.1016/j.cpr.2010.04.001
4. NICE (2022). Depression in adults: treatment and management (NG222). www.nice.org.uk/guidance/ng222
5. Malhi GS and others (2021). The 2020 Royal Australian and New Zealand College of Psychiatrists clinical practice guidelines for mood disorders. Australian and New Zealand Journal of Psychiatry 55: 7–117. www.ranzcp.org/getmedia/a8c79505-c0b5-46b4-9f27-67f79e047674/RANZCP-mood-disorders-clinical-practice-guideline-2020.pdf