A lot of people are suggesting exercise, which is good. However, when you are in this state it is almost impossible to exercise. Also, a lot of people don't think you should be medicated, and maybe that is true for some, but it has been a game changer for me. Many people have messed up hormones and that is the only way to help them

My advice for a plan is the following. First, you need to express what you are going through to your wife and close family members. Sometimes, just getting it out so other people can hear what you are going through can be the kickstart you need. Many times, I have cried during this first "release" and being vulnerable can also kickstart you. I am very glad you took the first step by writing on the board as it benefits to know that you are not alone. Next, I absolutely recommend going to a psychiatrist and start therapy at the same time. One problem, however, is getting on the right medication. It took me five different depression/anxiety meds before I felt the best. Also, note that meds will not completely cure you and the goal should be to get you back to normal and then supplement that with hobbies, exercise, family time, and probably the church if that is a part of your life. Therapy can help you again to get your feeling out and help you understand the best way to attack it. Like meds, there are good and bad therapists. So, don't get discouraged if some of them don't seem to be helping. As for exercise, definitely start very slowly. Start with walking alone and with your wife. Start building it up as you feel comfortable. Even as I start to get into more rigorous exercise, I will still keep walking as it slows you down during a high paced life. The final thing is it takes time and is not a quick process, so don't give up.

If you have any other questions or just want to chat let me know.