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 in daylight
Break tasks into small, manageable steps
Set simple daily goals
Limit alcohol and avoid recreational drugs
Reduce time spent alone when possible
Practice deep breathing or relaxation exercises
Keep a consistent daily routine
Do activities you usually enjoy, even in small amounts
Avoid isolating yourself
Write down your thoughts and feelings
Challenge negative self-talk
Stay connected with supportive people
Take prescribed medication as directed, if applicable
Reach out immediately if you have thoughts of self-harm or suicide