i dont really have a straight forward answer, sadly, but ive found that just giving myself grace and practicing being kind to myself can make a huge difference. i have a few little goals every day, like getting to class early and unloading the dishwasher, or showing up to class (even if im thirty minutes late) and washing my face-- just easy things that i know i can do to help regain some self esteem and gradually it builds up and i can do a little more everyday. it gets bad again, of course, and its slow going to get back to that good place but theres no quick fix to depression anyway. this is what works for me at the moment but it took a lot of time and practice to allow myself the space to make mistakes and actively be kind to my brain, so it might not be the solution youre looking for but i think its worth a shot