One of the first things you can do is start, if you haven't, walking and moving your body 30 mins a day or so. I think youve said you already do that, but if you stopped or didnt you should add it. This isnt like keeping your HR up exercise, just light walking.

You should stop using screens 2 hours before bed and cut coffee in the afternoon, if you do that. It probably isnt helping you if you use cannabis and you should consider cutting down or stopping, for now. For eating, eat more protein and fibrous foods. They will help you feel full for longer. Also just eating like an orange, lettuce, cucumber, some tofu, whatever you know the health foods will make you feel better. Because theyre encoded as "healthy" socially/culturally and so you will probably feel better at a subconscious level just from the placebo effect (which works quite strongly even when you know its a placebo lol).

You should try to reach out socially with people, in real life, as well. It will help you feel better to see people face to face, people you love and trust. Talk to then about how youve been feeling.

Trying to do all of this at once isnt necessary. If I were to start with 2 it would be: adding light walking and no screens before bed. I would add on: no afternoon coffees and cutting down on substances if you think you can manage, in addition to socializing in real life. You don't need to get your life on track in 3 days for it to count, no all or nothing on this, its a positive trendline and a marathon.

Would you treat someone else or treat a pet the way you treat yourself? Or would you give them healthy food, good sleep habits, some exercise, and time to play and socialize. If you would do it for someone else, you can do it for yourself too!

You know something is wrong and you want to feel better, this is a great first step to be in. You have a great list there of things you want to change - you identified you need better sleep habits, you use what you consider to be overuse for substances, you want better eating habits. There is more you can do, some of it might cost money, but try starting with some light exercise and better sleep.

In terms of dysphoria - obviously this is a shitty hard time. The treatment for dysphoria is transition. Wearing girls clothes, painting toe nails, makeup, doing HRT, voice training, having friends you trust use your name and pronouns. Dysphoria makes everything feel worse, dysphoria + down mood is a shitty combo and they feed each other. I dont know if it would help or not, but treat yourself as if you were a treasured friend that just freshly came out - how would you help her? Do those things for yourself.