I've struggled a lot with depression/anxiety for the past eight years, and I really didn't get a hold of it until proper medication. These last two years, I started working out regularly, eating healthier, keeping a written/digital schedule, and making a sleeping routine. I'm really not sure what gave me the motivation, but now I feel so much more stable with the stressors in my life. I've found that contemplative writing has helped me work through a lot of stuff and given me more confidence to talk about my mental health issues and the issues relating to assault in my past.
For anyone who's dealing with this, especially in unforgiving academia, there is no one solution to fix everything. Just be sure to take time for yourself (if possible) and never be afraid to ask someone for help. I've always had a really good support system, and can't speak for everybody, but reaching out to people who care about you can be the first steps on a rocky journey to feeling a semblance of normal.
Honestly nothing helped my anxiety more than using a hour-by-hour schedule and and getting 8 hours of sleep. With my depression, I've had a lot of struggle these times of year (since I also suffer from Seasonal Affective Disorder) and it makes it hard to focus on papers or readings. A lot of times if I catch myself feeling this way, I try to move myself to a new environment (which can be the hardest part). I've also used relaxing ambient music (this song was developed by psychologists for relaxation and I listen to it on repeat).
I hope this helps (again I don't speak for everybody; these are just tips that have worked for me). Don't be afraid to reach out!