Life Skills, Episode 4: Do first, feel later. A 5-minute plain-language lesson on emotional skills from CBT. Low mood shrinks activity and less activity lowers mood; break the loop from the action side (a flywheel: push before it spins). Behavioral activation: effect size 0.87 vs control, as good as cognitive therapy (Cuijpers 2007); 0.74 (Ekers 2014). Guided self-help vs face-to-face therapy for depression: -0.02, no difference (Cuijpers 2010, 21 studies). Thought records: catch, check, change. Sort a problem to solve from a feeling to ride out; mindfulness 0.55 vs no treatment; expressive writing helps only a tiny amount. Gains are biggest for people with symptoms. Do this week: schedule 3 small valued activities, rate mood 0-10 before and after, write one thought record. Alongside treatment, not instead; US crisis line 988.