Get enough sleep every night
Eat regular, balanced meals
Drink enough water
Move your body daily
Spend time outside in daylight
Keep a simple daily routine
Reduce alcohol and drug use
Limit doomscrolling and social media
Talk to someone you trust
Stay connected with friends or family
Do one small task at a time
Set very small goals
Clean and organize one area
Write down what you feel
Practice slow breathing
Try mindfulness or meditation
Do activities you usually enjoy
Listen to music
Read, draw, cook, or create something
Help someone else
Avoid isolating yourself
Be gentle with yourself
Challenge negative self-talk
Focus on what you can control
Spend less time comparing yourself to others
Seek professional help if sadness lasts a long time
Get urgent help if you feel like harming yourself