one and zero depression in the lead

i wish there was a checklist to pull myself from this deep depression that i have found myself in i keep telling myself if i just sleep all day i wont feel so tired and i tell myself if i just stop talking to people the anxiety wont be there anymore of course its not true i look around and realize i been doing a lot of sleeping and i'm all alone because i have shut everyone one out but i seem to be going deeper into the depressed state of mind over thinking every single interaction with anyone no matter how small there is no checklist but i can start off by getting out more maybe lets see how that works out