Talk to a mental health professional
Contact a doctor or therapist
Reach out to trusted family or friends
Call a crisis hotline if you feel unsafe
Go to the emergency room if you might harm yourself
Take prescribed medication as directed
Attend therapy regularly
Create a simple daily routine
Get out of bed at a consistent time
Eat regular meals
Drink enough water
Get sunlight during the day
Move your body gently
Take short walks
Limit alcohol and drugs
Reduce isolation
Do one small task at a time
Break tasks into smaller steps
Practice deep breathing
Try mindfulness or meditation
Write down your thoughts
Challenge negative self-talk
Avoid major decisions during severe lows
Keep your space simple and manageable
Sleep and wake at consistent times
Reduce screen time before bed
Do activities you used to enjoy
Spend time with supportive people
Join a support group
Be patient with yourself
Track your mood
Follow your treatment plan
Ask for help early when symptoms worsen