DO GO OUT TO GIGS/ CLUBS/ EVENTS YOU'VE PLANNED FOR.
So this might sound like the last thing you'd want to do, but I just suffered hrough a nasty week & I had both a gig & a LARP event to go to. I seriously considered bailing, but I know from previous experience that this just gives me another thing to torture myself with while I'm down - failure to commit to my plans, letting my friends down, wasting ticket money, blah blah blah. So this time, I just sucked it up & went. The gig was a bit torturous at first ... making small talk while waiting for the bands wasn't much fun - but once the gig started I threw myself into dancing & cheering & singing, & came out of it feeling briefly better. Music has always helped me through, & a bit of crazy dancing really helped too. Probably those exercise endorphins ... In fact my therapist did tell me that exercising would help, so ... there we are.
The LARP helped too. But then that's a mix of exercise & escapism ... running around pretending to be someone else? No mystery why that helped, really.
Now I don't recommend that you stick to things that are going to involve lots of socialising & talking to people, where you're going to have to keep your mask up all the time, & pretend you're fine when you're really not. That's exhausting & torturous, so probably best avoided. After all, if you give the excuse that you're ill, you're not reallt lying, are you? But things you really enjoy, things you can get lost in, things like clubbing or gigging or anyhing else you really love ... try & do it regardless. Things you enjoy that much will help you lift your mood & get out of the funk ... or at least help you stop sliding any further down.