ABC | BASE for YES
Learn to shift your mood in five minutes
"It made me feel better after quite a long day. I feel more hopeful about life."
Before we begin, a quick note:
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Now we’ll ask just a few questions about how you’re feeling right now.
Please share how much you agree or disagree with the following statements based on how you're feeling right now, in this moment.
I feel that the future is hopeless and that things cannot improve.
My future seems dark to me.
Things just won’t work out the way I want them to.
There’s no use in really trying to get something I want, because I probably won’t get it.
At this moment, how ready are you to work towards improving your mental health?
Thank you for answering these questions 💞
Now let's get started...
Have you ever noticed...
When you listen to sad music, you feel sad or blue?
But when you eat your favorite meal...
you feel happy or excited?
Let's try something...
On a scale from 0 (worst possible mood) to 10 (best possible mood), where would you rate your mood right now?
Ok, you're at a {{field:1798de9f-675d-4a81-bee0-82004e782f37}} out of 10 right now...
Now tell us, which YouTube video would you like to watch?
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Please watch this video and then press continue!
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Please watch this video and then press continue!
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Please watch this video and then press continue!
OK! Let's do a mood check-in...
Which of the following feelings changed for you? We want to hear which changes you noticed, no matter how small.
OK, now describe a memory, a TikTok video, a meme, or something else that's made you feel a little bit better in the past.
Just 1-2 sentences...
Let's try another mood check-in...
On a scale from 0 (worst possible mood) to 10 (best possible mood), where would you rate your mood right now?
The change may not be big, but 98% of people said watching a funny clip made them feel better a little bit.
This is just one example of how what we do can change how we feel.
Let's repeat that...
What we do (our actions) can change how we feel — for better and for worse. This includes how we act after going through stress and setbacks.
Here's an example. Check out what this person said:
"I used to be a good illustrator. I thought. But I didn't get into my design school and I feel so defeated. I just want to crawl into a hole and do nothing, so I guess that's what I'll do."
How do you think this person feels?
Yea, I agree... 😔
But the human brain was designed to feel this way!
For early humans, hiding and laying low was actually a decent strategy when you faced a crisis.
But our brains don't always get it right...
It can stay in "must-avoid" mode longer than we need — even after the "danger" is over.
When our brain makes a mistake and tells us to avoid too long, we fall into a negative spiral...
The more stress you experience, the harder it gets to do things you once loved.
But you can reverse the spiral!
Tap all the things you think might help...
When you’re stuck, even small shifts can help.
Remember that person who didn't get into her design school?
What's one thing she could do to connect with people, make herself feel good, or enjoy activities on her own?
Write a 1-2 sentences below:
Here’s what helped her over time:
"I started doing other things that reminded me of me. I focused more on my photography. It felt good no matter how it ended up. I also started running with my friend. It didn't work immediately, but I started to feel much better and I eventually had the confidence to start drawing again."
By acting differently, they reversed their negative mood spiral!
🌦 -> 🌤
This is something anyone can do, including you, simply by taking action.
Let's make a plan to help use action to change how we feel!
What's a way to connect with someone that makes you feel good?
Next, let's find a way to achieve goals that matter to you.
First, a "big picture" goal. Which is most important to you right now?
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Great! You chose {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}
Now choose a specific or small goal within this larger goal...
Finally, let's decide how you can enjoy activities on your own.
These are activities just for you — the things that make you enjoy alone time.
Well done!
Now, let's come up with the details of the plan.
What days of the week will you do this activity?
What time of day can you do these activities?
Where will you do these activities?
How long will you do these activities?
Thanks for putting together your positive action plan!
But taking action isn't always easy...
... sometimes you may find yourself up against roadblock thoughts.
These are negative, unhelpful, exaggerated things people say to themselves that get in the way of their goals...
Everyone has roadblock thoughts from time to time.
Choose a roadblock thought you think you might have in the future:
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That thought is perfectly normal. You will have easier days and harder days.
If you are really worn-out, try doing something really small, for five minutes or less. It may seem pointless, but just try it, trust us!
If you have a little more energy, try a hobby you used to like — or just take a 10-minute walk.
Every positive action is a step toward feeling better, no matter how small.
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This is a very common thought. Sometimes it takes your brain some time to "catch up" to the helpful actions you decide to do. Here are some things you can try:
- Break your action plan into smaller pieces
- Tell someone you trust about your activity so they can support you
- Set a reminder on your phone
Small activities can help your mood even if you don't feel like doing them.
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Almost everybody needs help to take positive action!
Research shows that asking for help itself can improve your mood, even before you take action.
If asking directly feels difficult, start small: ask a friend to check in with you about your plan, or tell someone what you're trying to do. Even letting one person know creates accountability and connection.
In the future, which roadblock thought do you think might get in your way the most?
Let's make a plan.
If I think "{{field:069899ba-897c-4c52-b97d-2cec65ecd8f9}}", I can...
- Ask someone for help
- Do something small to take positive action
- Speak kindly to myself
Write some examples of how you might do this below.
Finish this sentence: "I can..."
Here's your action plan:
1. Reaching my goal:
I will connect with people by {{field:aa7a70d6-360c-4758-a884-a8e08955dc9f}}
My goal is: {{field:ada8a63a-d6b9-4753-a6e1-cc89b72566d4}}. I can do this by: {{field:8b357915-b8c5-48b5-9fa2-524c92c7b474}}{{field:23d0595b-66a2-46f5-98a9-5f0098fcb968}} {{field:5547908a-f363-4d01-aeec-801fe8b2e7e5}}{{field:a1e5e379-3743-4a7c-b7b4-b88d23fba865}} {{field:2926cff2-5003-4908-9bd5-ea0df207c408}}.
2. Enjoying activities:
I will take time to enjoy {{field:01F0C7ES6QAP9EFWDZZTVBBZSE}}
I will do this on {{field:36c06a99-378a-47ca-9bf7-36b2706860ed}}, {{field:d720277f-d013-4cb1-9b0e-b7b464cd42e9}} at {{field:8110d0d5-f1c6-4155-adc1-d29c8ede53d5}} for {{field:f5977462-8281-45e1-beaa-099d5463f192}}.
3. Getting unstuck:
If {{field:e535a396-f02c-47e3-bcb0-c7a79792dd82}}, then I can {{field:2405341b-a7fd-49ae-8408-ce320ef19c61}}
Take a screenshot so you can remember this!
Thank you! Almost done, let's finish strong!
Now we’ll ask just a few questions about how you’re feeling right now.
Please share how much you agree or disagree with the following statements based on how you're feeling right now, in this moment.
I feel that the future is hopeless and that things cannot improve.
My future seems dark to me.
Things just won’t work out the way I want them to.
There’s no use in really trying to get something I want, because I probably won’t get it.
At this moment, how ready are you to work towards improving your mental health?
Please tell us how much you agree with each statement.
"I enjoyed the course."
Please tell us how much you agree with each statement.
"I understood the course."
Please tell us how much you agree with each statement.
"The course was easy to use."
Please tell us how much you agree with each statement.
"I tried my hardest during the course."
Please tell us how much you agree with each statement.
"I think the course would be helpful to others my age."
Please tell us how much you agree with each statement.
"I would recommend this course to a friend going through a hard time."
Please tell us how much you agree with each statement.
"I agree with the course's message."
How satisfied are you with this course?
Thank you for your time!
What are some things you liked about this course?
I liked that this course...
What are some things you would change about this course?
I wish you'd improve on...
