Introduction
Depression can feel like an endless tunnel, making everyday tasks overwhelming. But breaking the journey into manageable steps can light the way toward recovery. In this guide, we’ll walk through six actionable steps—and show how Calma’s services can support you at each stage.

Step 1: Recognize the Signs

• Common symptoms: persistent sadness, loss of interest, fatigue, changes in appetite/sleep.
• Why awareness matters: early recognition leads to earlier help and better outcomes.

Step 2: Reach Out for Support

• Talk to a trusted friend or family member.
• Consider anonymous online counseling if privacy is a concern.
• How Calma helps: instant access to licensed counselors without revealing your identity.

Step 3: Develop a Daily Routine

• Set consistent wake-up and bedtimes.
• Schedule simple activities: a short walk, a healthy meal, a hobby break.
• Calma tip: use the in-app scheduler to build and track your routine.

Step 4: Engage in Physical Activity

• Exercise boosts endorphins and combats sluggishness.
• Aim for 20–30 minutes of moderate activity most days.
• Calma resource: guided movement videos tailored for low-energy days.

Step 5: Practice Gratitude and Self-Compassion

• Gratitude journaling: list three things you’re thankful for each day.
• Self-compassion: treat yourself as you would a friend during tough moments.
• Calma feature: prompts and reminders to log gratitude and self-kindness.

Step 6: Utilize Calma’s Therapy Sessions

• Combine self-help with professional guidance for best results.
• Choose between chat, call, or video sessions.
• Flexibility to book pseudonymously at times that fit your life.

Conclusion
Overcoming depression is a marathon, not a sprint. By taking these steps one at a time—and leaning on Calma’s anonymous, evidence-based support—you can build momentum toward brighter days.