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Feeling low for weeks: first steps

You are not alone and this can get better. Small steps for today, and who to talk to.

23 items · 5 sections · wellbeing, mental-health, health

Start this checklist

Get help now (5)

  • If you are in danger or thinking of ending your life: call or text 988 (US), or call 911Help is free and private. You matter.
  • India: call Tele-MANAS 14416 or 1-800-891-4416, free, 24 hours
  • Elsewhere: find a helpline for your countryOpen
  • If you can't call, text someone you trust: "I'm not okay, can you stay with me?"
  • If you are afraid you may hurt yourself, go to the nearest emergency room or ask someone to take you

Today, one small thing (5)

  • Drink a glass of water and have something to eat
  • Open a window or step outside for 5 minutes
  • Have a shower or wash your face
  • Message one person: "thinking of you" is enough
  • Be kind to yourself: low mood is not weakness or your fault

This week (5)

  • Try to get up at about the same time each day
  • Walk for 10 minutes, even slowly
  • Do one thing you used to enjoy, for just 10 minutes
  • Cut back on alcohol, which makes low mood worse
  • Write down how you feel each day, and what helped

Talk to a professional (5)

  • Read about depression and when to get helpOpen
  • Book a visit with a doctor if you have felt low for 2 weeks or more
  • Tell the doctor about your sleep, appetite, energy and how long this has gone on
  • Ask about talking therapy and other support nearby
  • Ask someone to come with you if it is hard to go alone

Support around you (3)

  • Tell one person you trust how you really feel
  • Ask them to check in on you once or twice a week
  • Look for a local or online support group

Written from www.nhs.uk

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