Reach out to a mental health professional (therapist, counselor, psychiatrist)
If you’re in immediate danger or thinking about suicide, call your local emergency number or a suicide hotline right now
Contact a trusted person and tell them what you’re going through
Attend regular appointments and follow any treatment plan as prescribed
Take medications exactly as directed if you’re prescribed them
Avoid alcohol and drugs, which can worsen mood and interfere with treatment
Keep a consistent sleep schedule and aim for 7–9 hours if possible
Get daylight exposure in the morning for 10–30 minutes
Do gentle daily movement (walk, stretching, light exercise)
Break tasks into small steps and do one small “next action” each day
Create a simple daily routine (wake, meals, hygiene, one activity, wind-down)
Limit isolating behaviors; schedule brief social contact when possible
Use coping skills when urges hit (grounding, breathing exercises, journaling, distraction)
Challenge negative thoughts with more balanced alternatives
Reduce “doom scrolling” and social media time
Spend time in calming, structured environments (library, community center, classes)
Try evidence-based therapy approaches (CBT, behavioral activation, ACT, interpersonal therapy)
Write down triggers and early warning signs and make a plan for those times
Practice self-compassion and avoid harsh self-criticism
Set realistic goals for the week, not the day
Do one meaningful activity that aligns with your values (even if it feels small)
If depression symptoms are severe or persistent, ask about medication options and side effects
Ask your clinician about screening for related issues (anxiety, trauma, thyroid problems, vitamin deficiencies)
Keep emergency and support contacts saved on your phone
If you miss steps, restart immediately without judging yourself