Talk to a mental health professional
Tell a trusted person how you feel
Make a simple daily routine
Get out of bed at the same time every day
Eat regular meals
Drink enough water
Sleep on a consistent schedule
Take a short walk each day
Get sunlight in the morning
Shower and change clothes daily
Break tasks into very small steps
Set one easy goal per day
Reduce alcohol and drug use
Avoid isolating yourself
Limit time spent alone with negative thoughts
Write down your feelings
Practice slow breathing
Do one activity you used to enjoy
Keep your living space tidy
Ask for help with chores or responsibilities
Contact a crisis line if you feel unsafe