What it can feel like
- Persistent sadness, emptiness, or numbness
- Loss of interest in activities you usually enjoy
- Low energy, trouble concentrating, changes in sleep or appetite
- Self-critical thoughts or feeling like a burden
Small steps that can help
Grounding
Slow breaths, name 5 things you see, 4 you feel, 3 you hear…
Tiny actions
Choose one 2-minute task: drink water, open a window, send a text.
Self-talk
Try “I’m doing the best I can right now” instead of all-or-nothing thoughts.
Routine, gently
Anchor your day with one consistent thing: a walk, a shower, a journal line.
When to reach out
If your mood makes it hard to function, or you’re experiencing thoughts of self-harm, please seek professional support. If you’re in immediate danger, call your local emergency number right away.