Reach out to a mental health professional
Tell a trusted person how you feel
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 sunlight each day
Move your body with gentle exercise
Break tasks into very small steps
Set one simple goal for today
Reduce alcohol and drug use
Limit isolation and stay connected to others
Avoid making major life decisions while severely depressed
Write down thoughts and feelings
Practice slow breathing or grounding techniques
Keep a daily routine
Do one activity you used to enjoy
Ask for help with chores and responsibilities
Follow up consistently with treatment
Be patient with recovery and track small improvements