Seven things for when it's all on you and you're not telling anyone.
7 steps
1
Step 1: Tonight. Everything on one list, with a when. Your head stops holding it.
Focus and work
Get it out of your head
Everything you're trying to remember goes on one list, today. Next to each, write when you'll do it.
10 minEvidence: decent
2
Step 2: For the moment it spikes. Thirty seconds, anywhere.
Stress and nerves
The double breath
In through the nose, a second short breath on top, then a long slow exhale through the mouth. Three rounds now, or five minutes a day, which is what was tested.
1 minEvidence: worth trying
3
Step 3: The letter, the email, the app. Not knowing costs more than the number.
Stress and nerves
Open the one you're avoiding
Pick the one letter, email or app you've been avoiding. Write down the number you think is in it. Open it now.
5 minEvidence: worth trying
4
Step 4: One person, once. Said out loud, it usually shrinks.
Mood
Tell one person, once
Tell one person who wasn't in the room what happened. Start to finish, once. Ask if it was as bad as it feels. Then talk about something else.
10 minEvidence: worth trying
5
Step 5: One thing a day you can point at. Momentum before motivation.
Mood
One real win a day
Every day, finish one thing you can point at. A fixed hinge, a sent email, a run. Write it down at night.
no timeEvidence: worth trying
6
Step 6: One of the best-backed things on this site for low mood. Three sessions a week.
Body
Move hard three times a week
Run, lift, cycle, a sport. Hard enough to sweat. Three sessions, any length over twenty minutes.
30 min, 3x a weekEvidence: solid
7
Step 7: If it's been two weeks or more, this comes first, not last.
Mood
Two questions, then a doctor
Ask yourself about the last two weeks. Little interest or pleasure in doing things? Feeling down, depressed or hopeless? Yes to either on most days: book a doctor.