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Small steps
Depression can make everything feel like a huge effort. Set small, realistic goals, such as getting dressed or going outside for 5 minutes, and notice when you manage them.
Get active
Regular physical activity, even a short walk, can lift your mood. Your GP may be able to refer you to an exercise scheme.
Sleep and routine
Try to get up and go to bed at the same times, and keep some structure to your day.
Stay connected
Talk to people you trust. Support groups, peer support and volunteering can help you feel less alone.
Alcohol and drugs
Alcohol and drugs can make depression worse, even if they seem to help at first.
Free tools
NHS Every Mind Matters has free tips and a "Mind Plan". Mind has information and local services.
Money worries
Debt and money problems can make depression worse. Free debt advice is available from StepChange and Citizens Advice.
When to get urgent help
If you are thinking about harming yourself or ending your life, get help now. Call 999 or go to A&E if you are in danger. Call NHS 111 (option 2 for mental health in England), or Samaritans free on 116 123, any time.
Sources we used
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