Seek professional help from a therapist, counselor, or psychiatrist
Talk to a trusted friend, family member, or support person
Follow a regular sleep schedule
Exercise regularly, even with short walks
Eat balanced meals and stay hydrated
Limit alcohol and avoid recreational drugs
Spend time outside in daylight
Break tasks into small, manageable steps
Keep a simple daily routine
Practice relaxation techniques such as deep breathing or meditation
Write down thoughts and feelings in a journal
Set realistic goals and expectations
Reduce isolation by staying connected with others
Engage in activities you usually enjoy
Avoid major decisions when feeling very low
Take prescribed medication as directed, if applicable
Reach out for immediate help if you have thoughts of self-harm or suicide