Seek professional help from a therapist, counselor, or psychiatrist
Tell a trusted friend or family member how you are feeling
Follow a regular sleep schedule
Eat balanced meals and stay hydrated
Exercise regularly, even with short walks
Spend time outdoors and get sunlight
Break tasks into small, manageable steps
Set realistic daily goals
Avoid alcohol and recreational drugs
Limit excessive social media use
Practice relaxation techniques such as deep breathing or meditation
Keep a routine for waking, eating, and sleeping
Stay connected with supportive people
Do activities you usually enjoy, even if motivation is low
Write down your thoughts and feelings
Challenge negative self-talk
Seek urgent help if you have thoughts of self-harm or suicide