Contact a mental health professional (therapist, counselor, psychiatrist)
Reach out to your primary care doctor for evaluation and support
If you have thoughts of self-harm or suicide, call your local emergency number or a crisis hotline immediately
Use crisis resources in your country (e.g., 988 in the U.S., Samaritans in the U.K./Ireland, Lifeline in Australia)
Tell someone you trust how you’re feeling and ask for support
Create a daily routine with small, achievable tasks
Set realistic goals for the day (focus on basics: hygiene, meals, short movement)
Get regular sleep and wake times as consistent as possible
Eat regular meals and stay hydrated
Engage in light physical activity (short walks, stretching) most days
Limit alcohol and avoid non-prescribed drugs
Reduce exposure to triggers when possible (social media, stressful environments)
Try grounding techniques when overwhelmed (slow breathing, 5-4-3-2-1 senses)
Practice mindfulness or meditation for short periods
Keep a mood journal to track triggers, symptoms, and what helps
Break tasks into smaller steps and start with the easiest one
Spend time with others, even if you don’t feel like it (parallel activities count)
Do activities that feel slightly rewarding, not necessarily “fun” (music, reading, crafts)
Maintain connections through calls, texts, or brief check-ins
Consider evidence-based therapy (CBT, behavioral activation, interpersonal therapy)
Discuss medication options with a clinician if appropriate
Take medications exactly as prescribed and don’t stop abruptly without medical guidance
Follow up regularly with your provider and track symptom changes
Use coping plans for high-risk times (what to do, who to contact, where to go)
Create a safety plan if you experience suicidal thoughts
Reduce isolation by joining support groups or community programs
Ask for accommodations at work/school when needed
Avoid major life decisions during severe episodes when possible
Create a “when I’m low” list (people to contact, safe activities, reminders to seek help)