Things you can try on your own when you are struggling

Start small

When you are worn out, "one small thing I can do today" works better than a big plan. Pick just one of the ideas below and try it for about a week.

Look after your body first

• Sleep: go to bed and get up at about the same time every day. Keep your phone away from your bed.
• Daylight and movement: walk for 20–30 minutes a day, in the morning sun if you can.
• Meals: don't skip meals. Cut back on caffeine and alcohol — alcohol lifts your mood briefly but makes depression and anxiety worse.

Working with thoughts and feelings

• Name your feelings: writing "I feel anxious right now" or "I feel hurt" helps them settle a little.
• Schedule worry time: set aside 15 minutes a day for worrying, and when worries come up at other times, tell yourself "I'll think about it later."
• Separate thoughts from facts: when you think "I always fail," write down the facts that support it and the facts that don't.
• Breathing: breathe in for 4 seconds and out for 6, five times. A longer out-breath relaxes the body.

Connect with people

The harder things get, the more we tend to pull away — but just talking to one person you trust can help a lot. If saying it out loud is hard, a short text like "I've been having a rough time lately" is a fine start.

When to see a professional

• When you have been struggling for more than two weeks
• When sleep, meals, work, or school are falling apart
• When you start relying on alcohol or drugs
• When you have thoughts of dying — contact a crisis line right away (U.S.: call or text 988; Korea: 109).

Getting help is not weakness; it is an active choice to take care of yourself.