Reddit reviews The Upward Spiral Workbook: A Practical Neuroscience Program for Reversing the Course of Depression (A New Harbinger Self-Help Workbook)

I would suggest creating a self care routine that you make a daily habit. Start with a small morning ritual and a small evening ritual, and gradually build it out from there.

A great book on creating habits like this is Atomic Habits by James Clear. (The book is worth it, but you can get a lot from just browsing his website)

Speaking for myself, what works for me:

AM

• Wake up early
  
• Go for a 20-30 minute walk
  
• Meditate with the Headspace app (you can also use Insight Timer which is free, but Headspace is my favorite and absolutely worth the money to me)
  
• Exercise (yoga, jogging or weights)
  
• 10-20 mins of basic housecleaning
  
• 10-20 mins of shower and grooming
  
• Get dressed and out the door.
  
  PM
  
  
• Turn off screens at 8:30
  
• Make tea
  
• Gentle stretching and foam rolling
  
• Journaling
  
  • a few sentences about the events of the day
    
  • a few sentences about gratitude
    
• Read a light fiction book on my kindle until I fall asleep
  
  My therapist suggested I make my routine non-negotiable. It was hard at first, and a lot of times I don't feel "motivated" to do it -- but I make myself do it anyway. Over time, it has completely changed the way I feel day-to-day.
  
  The point is — you won’t “feel like” doing your routine. But you know it makes you better, so you make yourself do it anyway.
  
  Here are some great books on how to treat depression, which are full of great, and specific advice.
  
  The Upward Spiral (costs $10, but EXTREMELY worth the money imo. There is also a workbook I bet would be absolutely perfect for you.)
  
  Hardcore Self Help: F**k Depression (free to read for Kindle Unlimited)
  

Here are some great books on how to become less anxious and create healthier habits, which are full of specific, actionable advice.

The Upward Spiral (costs $10, but EXTREMELY worth the money imo. There is also a workbook that just came out.)

Hardcore Self Help: F**k Anxiety (free to read for Kindle Unlimited)

I would suggest creating a self care routine that you make a daily habit. Start with a small morning ritual and a small evening ritual, and gradually build it out from there. Things like walking, yoga/stretching/exercise, hydrating, cleaning your space, etc. can be game-changers if you do them consistently.

A really great book on creating habits like this is Atomic Habits by James Clear. For me and my partner, life-changing. (The book is worth it, because it is systematic - perfect for 'checklist people', but you can get a lot from just browsing his website too.)