Talk to a mental health professional
Tell a trusted friend or family member
Seek immediate help if you have thoughts of self-harm
Follow a daily routine
Get regular sleep
Eat balanced meals
Exercise regularly
Spend time outdoors
Limit alcohol and drugs
Break tasks into small steps
Set realistic goals
Stay connected with supportive people
Reduce isolation
Practice relaxation techniques
Try mindfulness or meditation
Write down your thoughts and feelings
Do activities you usually enjoy
Avoid major life decisions when feeling low
Take prescribed medication as directed
Attend therapy consistently
Track your mood and triggers
Be patient with your progress
Celebrate small wins
Ask for help with daily responsibilities
Remove access to anything you could use to harm yourself
Contact emergency services or a crisis line if you are in immediate danger