Talk to a mental health professional
Tell a trusted person how you feel
Contact a doctor if symptoms are persistent
Seek emergency help if you feel unsafe or suicidal
Keep a regular sleep schedule
Eat regular, balanced meals
Drink enough water
Move your body every day
Get outside in daylight
Reduce alcohol and drug use
Break tasks into very small steps
Keep a simple daily routine
Spend time with supportive people
Limit isolation
Reduce time on social media
Do one enjoyable activity each day
Write down your thoughts and feelings
Practice slow breathing
Try mindfulness or meditation
Set small, realistic goals
Avoid major life decisions when feeling very low
Take prescribed medication as directed
Follow up regularly with your healthcare provider