1. Unplug from social media and, if possible, switch off your phone.
2. Try to drop all non-essential commitments.
3. Make sure you get out of the house. Deliberately change your environment each day.
4. Make a list of the things you CAN do, and begin by changing at least one of them.
5. Get a grip of the negative thought patterns. Try to focus on something positive.
6. Ask for help from someone who is safe, either a professional or someone you know cares.