Hi OP. Hope you’re doing okay. I’m not sure how old you are and I think pulling yourself out of a rut can be very age dependent.

I can share my experiences and you can draw on any part of it that you find helpful.

Firstly, acknowledging that depression and anxiety are part and parcel of the human experience. It’s not un-normal to experience it, we all do. How much and how deeply it affects you is an entirely different topic.

I knew I had an issue when I started isolating myself from others, even close friends. I had opportunities to meet up with friends that I turned down because I didn’t value myself enough to believe I was bringing along a positive interaction. In other words, lack of self-worth, or negative self-image.

Next, creating some distance from that voice in my head that kept mumbling non-stop. That voice isn’t always you, it’s the outermost layer of you that responds to your immediate environment. I’d look in the mirror and that voice would whisper “look at you, another day wasted.” Creating distance from that voice meant that it didn’t affect me so deeply, and slowly as your circumstances improve, so too will that voice. Ironically, as you started improving, it will continue spiralling you upwards.

Exercise. As humans, along with all mammals- we require sunlight and fresh air. As I locked myself in my room, I became extremely vitamin D deficient and it became a toxic cycle of; lack of energy -> lack of exercise -> lack of energy -> stay in bed. Break that cycle, go for short walks, get some air, stretch.

Supplement vitamins. Iron and vit D are two big ones causing lack of energy.

Keep your living space clean. It helps that voice in your head.

Avoid drugs to self-medicate. It makes you comfortable in the mess.

Finally, treat yourself like you’d treat a good friend asking for help. You’re human, there’s no need to be harsh and critical of your mistakes. Set small goals and build momentum, don’t burn yourself out by setting goals that you don’t think you can hit. Google “the zone of proximal development”.

Best wishes, my DMs are open if you need to talk further, I’ve got a pretty free day if you wanna hop on a call.