You decide what is a win or not. If you’re spiraling give yourself wins for getting out of bed, going outside, etc. Morale compounds and you’ll get out of it. This is the biggest thing to do imo. Lower your “standards” temporarily. What we reward ourselves for is a tool to be productive, not an objective measure for how much we did that needs to stay fixed.
You decide what is a win or not. If you’re spiraling give yourself wins for getting out of bed, going outside, etc. Morale compounds and you’ll get out of it. This is the biggest thing to do imo. Lower your “standards” temporarily. What we reward ourselves for is a tool to be productive, not an objective measure for how much we did that needs to stay fixed.