today, for one week now, I spent the whole day happy, and I'm going to bed happy. 
the week prior to this, I've had multiple episodes because I hate (or at least that's what i say) my job, and i've been procrastinating for 2 weeks already.
 the backlogs were getting to me, hence my breakdowns. i decided to see a new therapist and these are the advice she gave that has helped me:

Morning:
1. Set the intention of being happy (or whatever desirable emotion you want). "Today, I choose to be happy." it will set your mood for the day. 
2. Plan 1-3 activities that will support your intention. (Eating cereals make me happy, hugging my mom makes me happy)
3. Go for a morning appreciation walk. it releases happy hormones. APPRECIATE EVERYTHING YOU SEE, EVEN WHEN YOU SEE DOG POOP, OR YOUR ANNOYING FRIEND. "oh, the shade of brown of this shit is nice!"
Throughout the day:
1. Plan your achievement/s for the day. No matter how small it may be, go for it. If taking a bath is an achievement for you, go ahead. If opening your laptop is one, and sending that email is another-- those are  big things already! 
2. Plan a corresponding reward for your achievements. This should be intentional and mindful. Not impulsive. 
Evening:
1. Pause, reflect, and journal:
- 5 things you're grateful for (i noticed it's usually the smallest things that mean the most) and really feel it 
- review what you've accomplished, what did you learn etc.
- realization : put in some random thoughts and realizationa u had in the day
- what you're excited about tomorrow or what you're looking forward to: this will and most probably align with your intentions and your achievement plans for the next day.

Still trying to power through my depression, but these days have been more than manageable. 

Happiness is a choice and indeed takes mindfulness, courage, and self compassion. Hope you find your peace and joy!