DEPRESSION

Just the next step

Depression lies. It tells you nothing will change, that you're a burden, that trying is pointless. It's a liar with a megaphone. You don't have to fix everything today — you just have to take the next step. That's it. That's the whole job.

The bare-minimum day (every one counts as a win)

On the heavy days, lower the bar until you can step over it:

>Drink a glass of water
>Open the curtains. Light matters more than you think
>Stand outside for 2 minutes — doorstep counts
>Eat something. Anything. Toast is a meal today
>Shower OR brush your teeth — one, not both, is fine
>Send one text back

Action before motivation

Here's the trick depression doesn't want you to know: you will almost never feel like doing the thing first. Motivation follows action, not the other way round. Do the thing tiny and badly — walk to the end of the road, wash one plate, reply to one message. The feeling shows up late, but it shows up.

If talking feels impossible, show someone this

Cut this bit out or screenshot it. Hand it to a mate, family member or your GP:

>"I've been struggling for a while — this isn't a one-off bad day."
>"I find it hard to talk about, so I'm showing you this instead."
>"I don't need you to fix it. I need you to know."
>"Things that might help: checking in on me, sitting with me, coming to an appointment."

When it's time to call in backup

Get support now — GP, NHS 111 (option 2), or the numbers on the back — if:

>The low has lasted more than two weeks
>You're sleeping all day or barely at all
>You've stopped doing things you used to care about
>You're using drink or drugs to get through
>You're having thoughts of harming yourself — that one's a today call, not a someday call

Pocket phrase — say it when it hits

"You don't need to feel like it to do it."