1.？ Adjust the mentality: keep a positive and optimistic attitude, and believe that the difficulties are only temporary and the future will be better.

2.？ Accept the reality: face the current predicament calmly, do not escape, do not complain.

3.？ Set goals: set some practical small goals for yourself, and gradually realize them to enhance self-confidence and motivation.

4.？ Learning and growth: Use this time to learn new knowledge and skills and improve your ability.

5.？ Insist on exercise: Exercise can release stress, improve mood and make physical and mental state better.

6.？ Change the environment: appropriately change the living or working environment to bring freshness to yourself.

7.？ Communicate with people: Talk with friends and relatives, share feelings and get support and advice from them.

8.？ Cultivate interest: find what you love and devote yourself wholeheartedly, divert your attention and increase the fun of life.

9.？ Reflection and summary: analyze the causes of the trough, draw lessons from it and avoid repeating the same mistakes.

10.？ Patience: It takes time to get out of the trough. Don't rush for success. Give yourself enough patience and time to recover and grow.