Talk to a mental health professional
Tell a trusted person how you feel
Reach out to a doctor for a checkup
Follow a daily routine
Get out of bed at the same time each day
Shower and change clothes regularly
Eat regular, balanced meals
Drink enough water
Sleep at consistent times
Exercise a little every day
Go outside for daylight
Break tasks into very small steps
Set one simple goal each day
Avoid alcohol and drugs
Limit time alone with negative thoughts
Reduce social media use
Stay connected with supportive people
Do one activity you usually enjoy
Write down your thoughts and feelings
Practice slow breathing
Try mindfulness or meditation
Keep your environment tidy
Ask for help with daily responsibilities
Take prescribed medication as directed
Attend therapy sessions consistently
Be patient with your progress
Seek urgent help if you feel unsafe