You need to communicate your situation to family/friends, make yourself not feel isolated. Many people feeling anxiety and depression think they're the only ones they know, whereas many people are vulnerable. And when i see people prone to chemical dependencies or extreme behaviors, i urge them to seek counseling.

One thing that helps me is multiple 5-15 minute exercise breaks over the day. You can walk up a hill or a couple flights of stairs or do yoga poses or pilates things.