Cover image for Light & Ground – A Psychologist-Designed 6-Day ACT & Self-Compassion Program for Low Mood, digital self-help workbook by Talk2Tessa. Beige Japandi design, warm minimalist layout.
Chat mock-up from Talk2Tessa’s Light & Ground 6-Day Program for low mood and emotional reset. Psychologist-designed ACT and self-compassion chat flow blending gentle AI guidance with evidence-based self-help for sadness, depression, and low energy. Shows AI–user conversation about acceptance, tiny steps, mindfulness, and self-kindness in a Japandi-inspired design. Digital ACT-based AI self-help tool promoting inner stability, resilience, and emotional renewal — created by Talk2Tessa, psychologist-guided AI
What You’ll Experience visual for the Light & Ground – 6-Day Low Mood Program by Talk2Tessa. Psychologist-guided AI self-help workbook designed to lift low mood and restore balance. Includes ACT-based reflections, self-compassion practices, and gentle daily prompts for calm and clarity. Printable digital PDF for mental health, mindfulness, and self-care, compatible with ChatGPT or Gemini.
Mockup of What’s Included page from Light & Ground, listing six ACT & self-compassion sessions, daily reflections, affirmations, and printable PDF features. Beige minimal layout by Talk2Tessa.
Author mockup featuring Tessa, MSc Psychologist and creator of Talk2Tessa, holding the Light & Ground – Low Mood Program digital workbook. Calm Japandi setting, warm professional tone.
Educational mockup illustrating The Six Core ACT Processes — acceptance, defusion, present-moment awareness, self-as-context, values, and committed action — psychologist-designed visual from Talk2Tessa, beige Japandi background, minimalist layout.
Mockup of What’s Included page from Light & Ground, listing six ACT & self-compassion sessions, daily reflections, affirmations, and printable PDF features. Beige minimal layout by Talk2Tessa.
Mockup showing How to Get Started section of Light & Ground – Low Mood Workbook, with step-by-step guidance for mindful self-help practice. Warm neutral tones, minimalist design.
Flat-lay image of printable Light & Ground workbook pages with ACT and self-compassion exercises for low mood recovery. Minimal beige background, psychologist-designed workbook aesthetic.
Disclaimer visual for Talk2Tessa Flow Programs, explaining that all psychologist-designed AI self-help flows and digital workbooks based on ACT and self-compassion are meant for personal reflection and gentle AI-guided growth — not a substitute for therapy or crisis care. Users are encouraged to seek professional support if needed.
Chat mockup from Light & Ground showing a user expressing low mood and a warm ACT-based AI coach replying with gentle self-compassion. Psychologist-designed example conversation for emotional healing.
Cover image for Light & Ground – A Psychologist-Designed 6-Day ACT & Self-Compassion Program for Low Mood, digital self-help workbook by Talk2Tessa. Beige Japandi design, warm minimalist layout.
Laptop video displaying pages from Light & Ground – 6-Day ACT & Self-Compassion Workbook for Low Mood, Talk2Tessa digital program for emotional wellbeing and gentle self-help.
Chat mock-up from Talk2Tessa’s Light & Ground 6-Day Program for low mood and emotional reset. Psychologist-designed ACT and self-compassion chat flow blending gentle AI guidance with evidence-based self-help for sadness, depression, and low energy. Shows AI–user conversation about acceptance, tiny steps, mindfulness, and self-kindness in a Japandi-inspired design. Digital ACT-based AI self-help tool promoting inner stability, resilience, and emotional renewal — created by Talk2Tessa, psychologist-guided AI
What You’ll Experience visual for the Light & Ground – 6-Day Low Mood Program by Talk2Tessa. Psychologist-guided AI self-help workbook designed to lift low mood and restore balance. Includes ACT-based reflections, self-compassion practices, and gentle daily prompts for calm and clarity. Printable digital PDF for mental health, mindfulness, and self-care, compatible with ChatGPT or Gemini.
Mockup of What’s Included page from Light & Ground, listing six ACT & self-compassion sessions, daily reflections, affirmations, and printable PDF features. Beige minimal layout by Talk2Tessa.
Author mockup featuring Tessa, MSc Psychologist and creator of Talk2Tessa, holding the Light & Ground – Low Mood Program digital workbook. Calm Japandi setting, warm professional tone.
Educational mockup illustrating The Six Core ACT Processes — acceptance, defusion, present-moment awareness, self-as-context, values, and committed action — psychologist-designed visual from Talk2Tessa, beige Japandi background, minimalist layout.
Mockup of What’s Included page from Light & Ground, listing six ACT & self-compassion sessions, daily reflections, affirmations, and printable PDF features. Beige minimal layout by Talk2Tessa.
Mockup showing How to Get Started section of Light & Ground – Low Mood Workbook, with step-by-step guidance for mindful self-help practice. Warm neutral tones, minimalist design.
Flat-lay image of printable Light & Ground workbook pages with ACT and self-compassion exercises for low mood recovery. Minimal beige background, psychologist-designed workbook aesthetic.
Disclaimer visual for Talk2Tessa Flow Programs, explaining that all psychologist-designed AI self-help flows and digital workbooks based on ACT and self-compassion are meant for personal reflection and gentle AI-guided growth — not a substitute for therapy or crisis care. Users are encouraged to seek professional support if needed.
Chat mockup from Light & Ground showing a user expressing low mood and a warm ACT-based AI coach replying with gentle self-compassion. Psychologist-designed example conversation for emotional healing.
Cover image for Light & Ground – A Psychologist-Designed 6-Day ACT & Self-Compassion Program for Low Mood, digital self-help workbook by Talk2Tessa. Beige Japandi design, warm minimalist layout.
Chat mock-up from Talk2Tessa’s Light & Ground 6-Day Program for low mood and emotional reset. Psychologist-designed ACT and self-compassion chat flow blending gentle AI guidance with evidence-based self-help for sadness, depression, and low energy. Shows AI–user conversation about acceptance, tiny steps, mindfulness, and self-kindness in a Japandi-inspired design. Digital ACT-based AI self-help tool promoting inner stability, resilience, and emotional renewal — created by Talk2Tessa, psychologist-guided AI
What You’ll Experience visual for the Light & Ground – 6-Day Low Mood Program by Talk2Tessa. Psychologist-guided AI self-help workbook designed to lift low mood and restore balance. Includes ACT-based reflections, self-compassion practices, and gentle daily prompts for calm and clarity. Printable digital PDF for mental health, mindfulness, and self-care, compatible with ChatGPT or Gemini.
Mockup of What’s Included page from Light & Ground, listing six ACT & self-compassion sessions, daily reflections, affirmations, and printable PDF features. Beige minimal layout by Talk2Tessa.
Author mockup featuring Tessa, MSc Psychologist and creator of Talk2Tessa, holding the Light & Ground – Low Mood Program digital workbook. Calm Japandi setting, warm professional tone.
Educational mockup illustrating The Six Core ACT Processes — acceptance, defusion, present-moment awareness, self-as-context, values, and committed action — psychologist-designed visual from Talk2Tessa, beige Japandi background, minimalist layout.
Mockup of What’s Included page from Light & Ground, listing six ACT & self-compassion sessions, daily reflections, affirmations, and printable PDF features. Beige minimal layout by Talk2Tessa.
Mockup showing How to Get Started section of Light & Ground – Low Mood Workbook, with step-by-step guidance for mindful self-help practice. Warm neutral tones, minimalist design.
Flat-lay image of printable Light & Ground workbook pages with ACT and self-compassion exercises for low mood recovery. Minimal beige background, psychologist-designed workbook aesthetic.
Disclaimer visual for Talk2Tessa Flow Programs, explaining that all psychologist-designed AI self-help flows and digital workbooks based on ACT and self-compassion are meant for personal reflection and gentle AI-guided growth — not a substitute for therapy or crisis care. Users are encouraged to seek professional support if needed.
Chat mockup from Light & Ground showing a user expressing low mood and a warm ACT-based AI coach replying with gentle self-compassion. Psychologist-designed example conversation for emotional healing.

Light & Ground — 6-Day Program for Low Mood Relief | MSc Psychologist

Regular price €18,50
Sale price €18,50 Regular price
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Gentle Support to Lift Your Mood and Find Your Spark Again

Reconnect with what gives you light, find emotional balance, and take steady, meaningful steps forward. Even when things feel heavy, this program helps you move through the shadows with kindness.

Designed by an MSc Psychologist, this 6-day program blends Acceptance & Commitment Therapy (ACT), self-compassion, and AI Coaching Prompt Flows. You receive professional, guided scripts to paste into any free AI chat for warm, step-by-step support that adapts to your unique reflections, energy levels, and own language.

✔ Instant digital download – start your 6-day journey today.
✔ Flexible – 15–30 minutes per day, at your own pace.
✔ Reusable – the AI adapts to your answers every time you return.

What You’ll Experience

Seed illustration symbolizing grounding, growth, and mindful acceptance — representing the roots of Acceptance and Commitment Therapy (ACT), self-compassion, and AI-guided self-help by Talk2Tessa.

Create space for low feelings without judgment

Heart illustration symbolizing self-compassion, emotional warmth, and mindful connection — reflecting the core of Acceptance and Commitment Therapy (ACT), AI-guided self-help, and gentle psychology by Talk2Tessa.

Strengthen self-kindness during difficult days

Compass illustration symbolizing direction, values, and mindful guidance — representing the Acceptance and Commitment Therapy (ACT) principle of moving toward what matters, as used in AI-guided self-help and psychology by Talk2Tessa.

 Identify and take small steps toward what matters

How It Works

Download your PDF instantly after purchase.

Open any free AI chat tool.

Copy the day’s AI Coaching Prompt Flow into the chat.

Follow the gentle, step-by-step guidance.

Reflect and take one small, values-based action.

Chat mock-up from Talk2Tessa’s Light & Ground 6-Day Program for low mood and emotional reset. Psychologist-designed ACT and self-compassion chat flow blending gentle AI guidance with evidence-based self-help for sadness, depression, and low energy. Shows AI–user conversation about acceptance, tiny steps, mindfulness, and self-kindness in a Japandi-inspired design. Digital ACT-based AI self-help tool promoting inner stability, resilience, and emotional renewal — created by Talk2Tessa, psychologist-guided AI

What’s Inside

  • 40+ page digital workbook.
  • 6 daily ACT-based modules.
  • AI Coaching Prompt Flows (guided AI scripts) – copy-paste ready.
  • Reflection pages & daily checklists.
  • Affirmations to carry into your day.
  • Bonus quick prompts for low-energy days.
  • Reuse anytime — the AI adapts to your answers
Educational mockup illustrating The Six Core ACT Processes — acceptance, defusion, present-moment awareness, self-as-context, values, and committed action — psychologist-designed visual from Talk2Tessa, beige Japandi background, minimalist layout.

Perfect For

  • People feel stuck, demotivated, or low.
  • Anyone wanting a gentle structure for emotional self-care.
  • Those curious about blending psychology and AI for mood support
Portrait of Tessa, MSc Psychologist and founder of Talk2Tessa, standing in a forest wearing a white dress, offering gentle and compassionate self-help guidance.

Tessa Geurts-Meulendijks, MSc | Psychologist | Founder of Talk2Tessa

About the Creator

With over 15 years of experience in psychological healthcare, Tessa specializes in blending evidence-based methods—specifically Acceptance & Commitment Therapy (ACT) and Self-Compassion—with modern AI technology. Her mission is to make professional mental wellness tools soft, accessible, and deeply personal. Every Talk2Tessa program is designed to meet you with kindness, providing a safe space to grow at your own pace.

Explore All Flow Programs


Prefer to explore other themes? Discover psychologist-designed Flow Programs for anxiety, inner critic, burnout, low mood, overthinking, sleep, assertiveness, relationships, and more — each blending ACT, self-compassion, and gentle AI guidance.

Browse All Flow Programs
Free Self-Compassion Prompt Flow — psychologist-designed ACT-based self-help by Talk2Tessa, shown as a soft beige workbook mockup with gentle AI-guided example dialogue.

Prefer a gentle beginning?

If you’d like to start with something small and gentle, you can try the Free Self-Compassion Prompt Flow — a soft, psychologist-designed introduction to ACT & self-kindness, created to meet you exactly where you are.

Try the Free Self-Compassion Flow →

FAQ

Is this therapy?

Is it safe to explore emotions with AI?

Do I need a paid AI subscription?

Does this work in my language?

Can I reuse the program?

Is my information private?

Important Notes / Disclaimer

This program is for personal growth and emotional support.
It is not a substitute for therapy, diagnosis, or medical treatment.
If you feel unsafe or in crisis, please seek immediate professional help.

Grounded in Acceptance & Commitment Therapy (Hayes et al., 1999; Harris, 2007) and Self-Compassion research (Neff, 2003; Gilbert, 2009).