I’m so sorry to hear this
I have bipolar but have been okish in the last few years
I’ve experienced some very dark lows and weirdly maybe it’s the bipolar you forget this when you’re functioning and high
I would say routine is super important so if you can write down a daily routine for the day it might only be ‘at 10am wake up, 11am shower, 1pm eat’ you get the gist
Maybe tick off your to do list once you have done it
I would also try and get out for a walk
Have you got a hobby? I find when I’m down just doing a jigsaw helps
Do you have support?
I have had severe anxiety, depression and serious bipolar lows (I’ve been hospitalised)
It did help if I managed to shower and get out of the house for just 10mins