Seek professional help from a therapist, counselor, or psychiatrist
Tell a trusted person how you are feeling
Reach out to a crisis line if you feel unsafe or think about self-harm
Take prescribed medication exactly as directed, if prescribed
Keep a regular sleep schedule
Eat regular, balanced meals
Exercise regularly, even with short walks
Spend time outside in daylight
Break tasks into small, manageable steps
Set one simple goal for each day
Stay connected with supportive people
Reduce alcohol and drug use
Avoid isolating yourself for long periods
Limit time spent on negative social media content
Practice relaxation techniques such as deep breathing or meditation
Keep a routine
Write down thoughts and feelings
Do activities you used to enjoy, even if motivation is low
Be patient with yourself
Track symptoms and triggers
Follow up regularly with your healthcare provider