How to take care of your mental health

1. 01Secure the physical baselineSleep, movement, food, and daylight change mood measurably. Fix these before concluding something deeper is wrong.
2. 02Name your early warning signsWrite down what your bad stretches look like — withdrawal, poor sleep, irritability — so you can catch them at week one, not month three.
3. 03Keep three peopleOne who listens, one who distracts, one who tells you the truth. Contact them on a schedule, not only in crisis.
4. 04Find a therapist before you need oneUse insurance directories, sliding-scale clinics, employee assistance programs, or community mental health services. Trial two or three — fit matters more than credentials.
5. 05Set boundaries in plain language"I can't take that on" is a complete sentence. Chronic over-commitment is a mental-health issue disguised as a scheduling one.
6. 06Know the crisis pathSave your local crisis line and a nearby emergency service in your phone now. Tell one person your plan.

General educational information, not legal, tax, medical, or financial advice. Rules vary by country and change over time — verify with a qualified professional before acting.