Seek evaluation from a licensed mental health professional
Consult a primary care doctor to rule out medical causes
Use psychotherapy such as cognitive behavioral therapy
Consider medication if prescribed by a qualified clinician
Follow the treatment plan consistently
Exercise regularly
Maintain a regular sleep schedule
Eat balanced meals and stay hydrated
Reduce alcohol and drug use
Practice relaxation techniques
Use mindfulness or meditation
Keep a daily routine
Stay socially connected
Set small, realistic goals
Limit excessive news and social media use
Spend time outdoors
Track symptoms and triggers
Join a support group
Reach out immediately if you have thoughts of self-harm
Call emergency services or a crisis hotline if in immediate danger