Reach out to a mental health professional
Tell a trusted person how you are feeling
Contact emergency services or a crisis line if you feel unsafe
Take prescribed medication exactly as directed
Keep a simple daily routine
Get out of bed at the same time each day
Eat regular meals
Drink water regularly
Shower and change clothes
Open curtains and get daylight
Go outside for a short walk
Move your body gently
Break tasks into very small steps
Do one basic task at a time
Reduce alcohol and drug use
Avoid isolating completely
Limit time spent ruminating alone
Write down thoughts and feelings
Sleep at consistent times
Avoid staying in bed all day
Do one activity you usually enjoy
Lower expectations for productivity
Ask for help with chores or responsibilities
Attend therapy appointments consistently
Track mood and symptoms
Remove or secure anything you could use to harm yourself
Seek urgent help if suicidal thoughts worsen