Seek professional help from a therapist, counselor, or psychiatrist
Tell a trusted friend or family member how you feel
Follow a regular sleep schedule
Exercise regularly
Spend time outdoors and get daylight
Eat balanced meals and stay hydrated
Limit alcohol and avoid recreational drugs
Break tasks into small, manageable steps
Keep a daily routine
Stay socially connected
Practice relaxation techniques such as deep breathing or meditation
Write down thoughts and feelings in a journal
Set realistic goals and celebrate small progress
Reduce time spent on negative media or social media
Do activities you usually enjoy, even if motivation is low
Take prescribed medications as directed
Contact emergency services or a crisis line if you feel unsafe or suicidal