LLMs make decent therapists. Try CharacterAI or even just assign a therapist persona to ChatGPT (makes it more accurate - e.g. "You are an experienced psychologist with experience in the following therapies..."). This is both solo and affordable.
Look into books you can read about managing your mental health.
There are loads of apps out there that can help you with your depression, e.g. supplement your flagging executive function, remind you to practice rejection of useless self-castigation, help you check in with how you're feeling, etc.
Go outside at least once a day.
Exercise at least once a day for half an hour.
Set small and manageable goals, and make sure you speak to yourself positively when you achieve the goal, no matter how small.
These are all admittedly easier said than done when you're depressed, but they are better than nothing, especially if you weren't doing anything in these areas earlier.
These are all admittedly easier said than done when you're depressed, but they are better than nothing, especially if you weren't doing anything in these areas earlier.