Keep the next step small
Choose a manageable anchor: getting dressed, having breakfast or taking a short walk. You do not need to transform your life in a single day.
Connect with supportive people
Ask a trusted person to spend time with you. Make room for conversations and activities that are not entirely about the relationship.
Notice when you need more support
If distress continues to disrupt sleep, work or everyday life, consider speaking with a qualified professional. This guide offers general reflection and is not individual treatment.