I'm experiencing depression symptoms including [DESCRIBE_SYMPTOMS] that have been occurring for [TIMEFRAME]. Please help me create a comprehensive depression management system that I can implement alongside any professional treatment I'm receiving. Design a structured approach that includes: Daily activation framework: Graduated task planning based on energy levels Momentum-building micro-tasks for difficult days Reward system that works despite anhedonia Cognitive intervention tools: Specific techniques to identify and challenge depressive thinking Self-talk scripts for common depressive thought patterns Evidence tracking systems to counter negative beliefs Biological factor optimization: Sleep hygiene protocol specific to depression Nutritional strategies that support mood regulation Physical movement plan adaptable to varying energy levels Social connection structure: Scripts for reaching out despite isolation urges Low-energy social activities Boundaries for protecting energy while maintaining connection Crisis management plan: Clear indicators for when to seek immediate help Personal emergency contacts and resources Concrete safety strategies for difficult moments Format this as a practical, compassionate system with daily, weekly, and monthly components, emphasizing small consistent actions while acknowledging the challenges of implementing change during depression.