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Okay then. Try these things. (mainly for neurodivergent people but really its for anyone who has a problem but Doesn't Know What)
SHORT TERM- i feel bad right now and need immediate relief
Get off your phone. Seriously
Drink a glass of water
Eat something with protein
Shower if you haven't already
Brush your teeth
Tidy your space a bit
Open a window and stretch your legs or go outside on a walk if you can
Say something nice to someone
Put on some music. Something relatively happy
Hug a living being (pet, sibling, parent, etc)
Change clothes or feel a nice texture or listen to some 8D music. Sometimes its a sensory thing
Get something small done. Reply to an email or something
Do something creative. Draw, write, sing, whatever
Learn some cool new information
Talk to someone. Phone a friend, talk to your parents, text someone, etc
Read a damn book (fanfic counts)
Sleep, or if you can't manage that, try to relax or meditate for 5 or 10 mins
If you have over excerted yourself physically mentally or emotionally, gove yourself a break.
LONG TERM - ive been feeling bad for a while and want to get a bit better overall
Try to talk to someone about life generally. You might just figure it out
Stop making suicide jokes. Yes, that includes ironically saying "i want to die" at any minor inconvenience. for me, this was changing it to "im going to commit a war crime" or "I'm going to buy a completely unnecessary amount of clothes". Be ridiculous with it. Keep the comedic value.
Stop being self depricating. Failed a maths test? "oh im just really bad at maths" turns to "my maths skills are unmatched. im a genius" it can be sarcastic. then youll get used to complimenting yourself and will do it unironically out of habit
Change something. For me this was cutting my hair. i felt out of control. i cut my hair because i couldn't do anything else. this could be joining a club, buying new clothes, dying your hair, choosing a new perfume or deodorant. Anything that makes you feel in control
I might add more to the long term list in the future but this is it for now. You will get better, the silly little guy on the internet believes in you <3