This is the final piece of the puzzle. When you are at a Red Battery level, your brain is essentially in “Power Save Mode.” Even deciding what to watch on Netflix can feel like a high-stakes math problem.

This Self-Care Menu is designed for when you have zero spoons (energy units) left. It’s about doing the bare minimum to keep your nervous system from crashing completely.

The “Zero Spoons” Self-Care Menu

Tagline: For when the vibes are underground and you just need to exist.

When you’re in a chronic depression era or a major anxiety spike, your “Window of Tolerance” shrinks. Things that are usually easy suddenly feel impossible.

Here is your menu of activities, categorized by how much “battery” they actually require.

Level 1: The “I Can’t Even Get Out of Bed” Menu (Effort: 5%)

• The “Sensory Reset”: Hold an ice cube in your hand or put a cold damp cloth on your face. The temperature shock forces your brain to stop “spiraling” and start “sensing.”

• Audio Only: Listen to a “Sleep Story” on the Calm app or a brown noise playlist. It fills the silence without requiring you to look at a screen.

• The 1-Minute Tidy: Pick up exactly three things from your floor. Just three. Then stop.

• Deep Pressure: Wrap yourself as tightly as possible in a blanket (the “burrito method”) or use a weighted blanket to calm your nervous system.

Level 2: The “I’m Awake But Numb” Menu (Effort: 20%)

• Change the Scenery: Move from your bed to the couch. That’s it. A different room can sometimes “reset” a stagnant mood.

• Hydration Hero: Drink a full glass of water. Depression often comes with dehydration, which makes the “brain fog” way worse.

• Doodle Therapy: Grab a piece of paper and just scribble. Don’t try to draw something “good.” Just move the pen.

• The “Old Reliable” Rewatch: Put on a show you’ve seen 100 times (The Office, Friends, Avatar). Your brain likes the predictability because there are no “stressful surprises.”

Level 3: The “I Have a Spark of Energy” Menu (Effort: 40%)

• • Step Outside: Stand on your porch or balcony for 5 minutes. No walking required—just breathe air that isn’t from your bedroom.

  • The “Everything Shower”: If a full shower is too much, just wash your face or use dry shampoo. It sounds small, but “feeling clean” can slightly boost your dopamine levels.

  • Digital Purge: Unfollow one account that makes you feel “less than” or “ugly.” Protect your peace, bestie.

How Parents & Teachers Can Help With This Menu

Adults, your job here is to be the waiter, not the manager.

• Don’t Ask “What Do You Want?”: Decisions are hard. Instead, offer two specific options: “I can bring you some fruit or some crackers. Which one sounds less terrible?”

• Reduce the Friction: If their goal is to wash their face, bring the face wipes to them. If the goal is to sit outside, open the door and set up a chair.

• Validate the Effort: If they only manage to move from the bed to the couch, don’t say “Is that all?” Say: “I saw you moved to the living room today. I know that took a lot of energy. I’m proud of you.”

Conclusion: The “Real” Support Links

If the menu isn’t enough and you’re feeling like you’re stuck in the “Red” zone for too long, please reach out to these squads. They exist specifically for days like this.

• The Trevor Project: Support for LGBTQ youth. Text ‘START’ to 678-678.

• Crisis Text Line: Text ‘HOME’ to 741741.

• Insight Timer: Thousands of free meditations for anxiety and sleep.

• NAMI Peer-to-Peer: A free class for people with mental health conditions to learn from each other.

SURVIVAL GUIDE: DEPRESSION & ANXIETY

Tagline: Your “Main Character” roadmap for the Red Battery days.

1. THE VIBE CHECK: Is it a Glitch or a Crash?

• Burnout: You’re exhausted from too much (school, drama). A real weekend of “rotting” (rest) actually helps. You still like your hobbies, you’re just tired.

• Depression: The “Low Battery” won’t recharge. You feel numb, empty, or self-loathing. Even your favorite things (gaming, art, music) feel like a chore. Anhedonia is the technical name for that “zero joy” feeling.

2. THE RED BATTERY SAFETY PLAN

Use this when your energy is at 0-30%. No questions asked.

3. THE ZERO SPOONS MENU (Self-Care)

• 5% Effort: Ice cube on your wrist (sensory reset), “Burrito” blanket wrap, brown noise.

• 20% Effort: Move from bed to the couch, drink a full glass of water, doodle/scribble.

• 40% Effort: 5 minutes of outside air, change your socks/face wipes, unfollow one “sus” account.

4. FOR THE ADULTS (The “W” Guide)

• Parents: Stop the “just do it” talk. Be the “External Brain.” Do things with them, not for them. Validate the feelings—don’t try to fix them instantly.

• Teachers: Grace > Grades. Depression is an “invisible disability.” Offer “soft deadlines” and “low-stim” options (headphones/nurse passes).

5. THE EMERGENCY SQUAD (Save These!)

• Crisis Text Line: Text HOME to 741741

• Suicide & Crisis Lifeline: Call or Text 988

• The Trevor Project (LGBTQ+): Text START to 678-678

• Screening: Mental Health America

The Final Lesson

You aren’t a “flop” for being depressed. You aren’t “lazy” for being anxious. Your brain’s chemistry is just going through a major update and it’s glitching out. Give it time, get some backup, and remember: 

This is the ultimate “W” (Winner) move. When you’re in the middle of a “Red Battery” day—where your energy is at 5% and your brain is glitching—trying to figure out how to help yourself is impossible.That’s why you and your “Safety Net” (parents, teachers, or counselors) need a Pre-Game Plan. Think of this like an emergency backup generator. When the main power goes out, this plan kicks in automatically so you don’t have to think.

 The “Red Battery” Safety Plan

Tagline: Because when your brain is buffering, you shouldn’t have to figure out the fix.

1. The Vibe Check: Defining the Levels

Before we get to the plan, we need to know what “color” the day is.

• 🟢 Green Battery (80-100%): You’re the main character. You’re doing the work, hanging with friends, and feeling stable.
• 🟡 Yellow Battery (40-70%): You’re tired. Anxiety is whispering, and you’re starting to withdraw. You need a “chill” night.
• 🔴 Red Battery (0-30%): You’re in a “menty-b” or deep depression. Getting out of bed feels like climbing Everest. This is when the plan starts.

2. The Official “Red Battery Day” Template

Copy this, fill it out with your parent/teacher, and keep it in your notes app or on the fridge.

 Section 1: The Warning Signs

How the adults will know I’m at “Red Battery” without me having to say it:

1. (Example: I stop answering the group chat)
2. (Example: I wear the same hoodie for 3 days)
3. (Example: I’m super “salty” or snappy at breakfast)

 Section 2: The “Minimum Requirements”

On Red Battery days, we stop worrying about grades. We only care about these 3 things:

1. Hydration/Fuel: (Example: Mom brings a water bottle and a protein bar to my room).
2. Basic Hygiene: (Example: I promise to at least wash my face or change my socks).
3. Safety: (Example: No self-harm; I stay in a shared space like the living room).

 Section 3: Low-Energy Coping

Things I can do when my brain is too loud but my body is too tired:

• The 5-4-3-2-1 Method: Look around and name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.
• Sensory Input: (Example: Weighted blanket, white noise, or a cold shower).
• Digital Boundaries: (Example: Putting my phone on “Work Focus” mode so I don’t see social media).

Section 4: The “Code Word” System

Talking is hard. Use a code word to tell your parents/teachers where you’re at:

• “Cloudy”: I’m struggling but can still do some schoolwork.
• “Shutdown”: I need to be in a quiet room; please don’t ask me “why.”
• “SOS”: I feel unsafe and need you to stay with me.

3. The Teacher’s Role in the Plan

Teachers can be part of the Safety Plan too! If you have a trusted teacher, share a “Red Battery” signal with them.

• The Signal: (Example: Leaving a specific sticky note on your desk or sending a 1-sentence email before class).
• The Classroom Move: “When I’m at Red Battery, please let me work in the library or wear my noise-canceling headphones without asking me questions in front of the class.”

4. THE SQUAD: Who to Call

List your top 3 “Real Ones” who can handle the heavy stuff:

1. The Adult: (Parent, Aunt, Coach)
2. The Professional: (Therapist or School Counselor)
3. The Emergency Line: 988 (Call or Text)

A Message for the Parents/Teachers

When the teen uses the “Red Battery” code, your only job is to be the container. Don’t try to solve the depression in that moment. Don’t bring up the missing math homework. Just provide the water, the quiet, and the “I’m here for you” vibe. The “fixing” happens when the battery gets back to Yellow.

More Support if the Plan isn’t Enough

• The Trevor Project: (For LGBTQ+ youth) Text START to 678-678.
• NAMI Support Groups: Find a tribe that gets it. NAMI Connection
• Self-Care Apps: Use Calm or Headspace for the “Emergency Chill” meditations.