Seek professional help from a therapist, counselor, or psychiatrist
Tell a trusted person how you are feeling
Call emergency services if you might hurt yourself
Contact a crisis hotline if you are in immediate distress
Take prescribed medication exactly as directed
Keep a regular sleep schedule
Eat regular meals and drink enough water
Get outside for some daylight each day
Move your body with light exercise
Break tasks into very small steps
Set one simple goal for each day
Avoid alcohol and recreational drugs
Reduce time alone when possible
Stay connected with supportive people
Write down thoughts and feelings
Practice slow breathing or grounding exercises
Limit overwhelming commitments
Do one small enjoyable activity each day
Follow a daily routine
Be patient with progress
Reach out for help again if symptoms worsen