A 3-Minute Mood Check-In

Some days, depression makes it hard to know how we actually feel. Everything blends into “bad” or “numb”. Taking just a few minutes to check in with yourself can help bring a little clarity - not to fix everything, but to notice where you are.

Here’s a simple 3-minute check-in you can try:

1. Pause and breathe (1 minute)

Sit comfortably, close your eyes if you want, and take 3–4 slow breaths. Let yourself arrive in this moment, without needing to change anything. It is important to breath into your stomach to avoid hyperventilation.

2. Name your state (1 minute)

Ask yourself: What word best describes how I feel right now?

• It could be “tired,” “anxious,” “hopeful,” “numb,” or even “blank.”

• If words don’t come, notice your body: heavy, restless, tight, calm?

3. Choose a gentle response (1 minute)

Once you’ve named it, ask: What’s one small thing I can do next that’s kind to myself?

• If exhausted → maybe rest your eyes for 5 minutes.

• If restless → stretch or step outside briefly.

• If heavy → send a short text to a friend, or sip some water.

Why it matters
This check-in won’t solve depression. But it gives you a moment of awareness, a chance to treat yourself with the same care you’d offer someone else. Small steps matter — they remind us we are still here, still moving, even when it feels like the world is stuck.

If today feels unbearable, please don’t carry it alone. Reach out to someone you trust, or look at the Resources page for places that can help. Asking for support is not weakness — it’s an act of survival.

If you try this, let me know in the comments how it felt. Or just take it with you quietly — that’s okay too.