A practical digital ebook for graduate students living abroad who struggle to care for themselves during depressive lows. It focuses on three essential care areas—water, food, and hygiene—and shows you how to choose small, realistic actions you can complete even when motivation, energy, and attention are limited. You will learn how to recognize when a low day is beginning, separate self-care barriers from academic self-judgment, and prepare your room and supplies before you need them. The ebook also addresses missed actions without shame and helps you keep your minimum care plan close in a demanding or unfamiliar environment. Grounded in the realities of studying abroad, the approach makes room for your health needs, culture, budget, living situation, and available support. Use it as a low-pressure guide you can return to when a full routine feels impossible.