If you’re deep in it,
can’t move, can’t go on, can’t take it anymore,
you need to know this:

Nature is the first line of defense.
Not therapy.
Not meds.
Not pep talks.
Sun. Skin. Air. Movement. Color. A simple smile in the crowd.

30 minutes.
No excuses.
Not your cousin’s wedding.
Not your boss’s meltdown.
Not even your own.

The rule is simple:
You go outside.
Every damn day.
Let the sun slap your face.
Let the outside wrap around you peaceful or wild, ordinary, alive.

Make it law.
Let people around you know:
You don’t skip this.
Not for love.
Not for death.
Not for God.

Because this is the only thing that works when nothing else does.