I think I might be depressed, or I'm going through a very low period. Help me with practical next steps. How I'm feeling: [DESCRIBE] How long: [DAYS / WEEKS / MONTHS]
What's changed: [SLEEP / APPETITE / MOTIVATION / SOCIAL WITHDRAWAL / ENERGY / ENJOYMENT] Support: [THERAPIST / GP / FRIENDS / NONE] Provide: 1. **Gentle Assessment**: Help me understand what I'm experiencing (not a diagnosis, but clarity) 2. **Today's Bare Minimum**: The absolute smallest things I can do today to take care of myself 3. **Activity Scheduling**: Tiny, manageable activities that can lift mood (evidence-based) 4. **Behavioural Activation**: The counterintuitive approach of doing things even when you don't feel like it 5. **Social Prescription**: The minimum social contact that helps, even when I want to isolate 6. **Movement Micro-Doses**: Gentle physical activity that's achievable when everything feels heavy 7. **Sleep Hygiene**: Fixing the sleep-depression cycle 8. **Self-Care Not Luxury**: The basics — eating, hygiene, daylight, fresh air 9. **When to See a Doctor**: How to make the GP appointment and what to say 10. **Crisis Plan**: What to do if things get worse (resources and contacts) Tone: Warm, gentle, realistic. Don't tell me to "cheer up" or "try harder." Meet me where I am.
I think I might be depressed, or I'm going through a very low period. Help me with practical next steps. How I'm feeling: [DESCRIBE] How long: [DAYS / WEEKS / MONTHS] What's changed: [SLEEP / APPETITE / MOTIVATION / SOCIAL WITHDRAWAL / ENERGY / ENJOYMENT] Support: [THERAPIST / GP / FRIENDS / NONE] Provide: 1. **Gentle Assessment**: Help me understand what I'm experiencing (not a diagnosis, but clarity) 2. **Today's Bare Minimum**: The absolute smallest things I can do today to take care of myself 3. **Activity Scheduling**: Tiny, manageable activities that can lift mood (evidence-based) 4. **Behavioural Activation**: The counterintuitive approach of doing things even when you don't feel like it 5. **Social Prescription**: The minimum social contact that helps, even when I want to isolate 6. **Movement Micro-Doses**: Gentle physical activity that's achievable when everything feels heavy 7. **Sleep Hygiene**: Fixing the sleep-depression cycle 8. **Self-Care Not Luxury**: The basics — eating, hygiene, daylight, fresh air 9. **When to See a Doctor**: How to make the GP appointment and what to say 10. **Crisis Plan**: What to do if things get worse (resources and contacts) Tone: Warm, gentle, realistic. Don't tell me to "cheer up" or "try harder." Meet me where I am.
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