Seek professional help from a therapist, counselor, or doctor
Tell someone you trust how you feel
Call emergency services or a crisis line if you might hurt yourself
Take prescribed medication exactly as directed
Keep a regular sleep schedule
Eat regular meals and drink enough water
Get outside and move your body every day
Break tasks into very small steps
Set one simple goal for each day
Avoid alcohol and recreational drugs
Reduce time spent alone when possible
Stay connected with supportive people
Keep a routine
Write down your thoughts and feelings
Do one activity you usually enjoy
Limit doomscrolling and negative media
Practice slow breathing or mindfulness
Be patient with yourself
Reach out for help again if things do not improve