Hopefully this may be useful (I will not ask specifics to maintain anonymity):

1. If you are able to get access to medical care please book a consultation ASAP. Also look up national/local support phone numbers if possible/able for counselling/mental health/access to psychological therapy.
2. CBT workbook: https://www.hpft.nhs.uk/media/1655/wellbeing-team-cbt-workshop-booklet-2016.pdf
3. Exercise - Effect of exercise for depression: systematic review and meta-analysis of randomised controlled trials (TLDR sometimes can be as effective as anti-depressants) https://www.bmj.com/content/384/bmj-2023-075847 Even just doing jumping jacks till you sweat can help (aim 30 min if possible)
4. However, if appropriate one may still need antidepressants/medication hence point number 1 (however, point number 1 is not just for medication).
5. Find a supportive community; friends / a real life social network helps. Maybe look for local support groups?

If I am barking up the wrong tree then please ignore me.

/edits: clarity