Seek professional help from a therapist, counselor, or doctor
Tell someone you trust how you are feeling
Call emergency services or a crisis hotline if you feel unsafe or might harm yourself
Follow a daily routine, even a simple one
Get out of bed and get dressed each day
Eat regular meals and drink enough water
Sleep at consistent times
Take short walks or do light exercise
Spend time outside in daylight
Break tasks into very small steps
Set one small goal for each day
Avoid alcohol and drugs
Reduce time spent alone if isolation makes things worse
Stay connected with supportive people
Do one activity you used to enjoy
Limit doomscrolling and negative media
Practice slow breathing or mindfulness
Write down your thoughts and feelings
Be patient with yourself
Keep taking prescribed medication as directed
Follow up regularly with a mental health professional