Seek professional help from a therapist, counselor, or doctor
Tell a trusted friend or family member how you feel
Follow a regular sleep schedule
Eat balanced meals and stay hydrated
Exercise regularly, even with short walks
Spend time outdoors and get sunlight
Break tasks into small, manageable steps
Set simple daily goals
Keep a routine
Limit alcohol and avoid recreational drugs
Reduce time spent alone if isolation makes symptoms worse
Stay connected with supportive people
Practice relaxation techniques such as deep breathing or meditation
Write down thoughts and feelings in a journal
Avoid major decisions when feeling overwhelmed
Do activities you usually enjoy, even if motivation is low
Challenge negative self-talk
Take prescribed medication exactly as directed
Attend follow-up appointments consistently
Reach out to emergency services or a crisis line if you feel unsafe or suicidal