I found this online and modified it for my own particular needs. Feel free to adapt as needed. It’s best to find what works for you. These align with the CBT techniques we learned in our therapy. It’s good to have them here as a reminder.
Shower. (Or a bath) Use water as hot or cold as you like. You don’t even need to wash. Just get in under the water and let it run over you for a while. Sit on the floor if you gotta.
Moisturize everything. Use whatever lotion you like.
Put on clean, comfortable clothes.
Drink water. If you want, add some mint or lemon for an extra boost. (OP suggested ice; cold water hurts me, but if you like ice, add ice.)
Clean something. Doesn’t have to be anything big. Organize one drawer of a desk. Wash five dirty dishes. Do a load of laundry. Scrub the bathroom sink.
Listen to music. Listen to something upbeat and dancy and loud, something that’s got lots of energy. Sing to it, dance to it, even if you suck at both. (OP said blast music. Loud noises make me uneasy, but if volume helps, crank that shit up.)
Make food. Don’t just grab a granola bar to munch. Take the time and make food. Even if it’s ramen. Add something special to it, like a soft boiled egg or some veggies. Prepare food, it tastes way better, and you’ll feel like you accomplished something.
Make something. Write a short story or a poem, draw a picture, color a picture, fold origami, crochet or knit, sculpt something out of clay, anything artistic. Even if you don’t think you’re good at it. Create.
Go outside. Take a walk. Sit in the grass. Look at the clouds. Smell flowers. Put your hands in the dirt and feel the soil against your skin.
Text someone. Message a loved one, a friend, a family member, call a chat service if you have no one else to call. Talk to a stranger on the street. Have a conversation and listen to someone’s voice. If you can’t bring yourself to call, text or email or whatever, just have some social interaction with another person. Even if you don’t say much, listen to them. It helps. (You can always text/message me. My DMs are always open) (OP said call. Phones increase my anxiety. If you don’t have issues with phones, by all means you call someone!)
May seem small or silly to some, but this list keeps people alive.
* At your absolute best you won’t be good enough for the wrong people. But at your worst, you’ll still be worth it to the right ones. Remember that. Keep holding on.
** In case nobody has told you today I love you and you are worth more than gold, so be kind to yourself and most of all keep pushing on!!!!
***People don’t fake depression. They fake being okay.
Find something to be grateful for. Any small thing.
US National Suicide Prevention Lifeline
Hours: Available 24 hours. Languages: English, Spanish.
800-273-8255
I borrowed this from someone. Feel free to do the same.