i don;t think there is a quota, but there comes a point where you can only say, so many times, ' doing X Y Z will make you feel better' and have someone respond ' i can't'
if i were in your shoes, i would do the following:
see my GP for a chat about low mood/esteem and see if perhaps meds would be of benefit.
start doing something positive every day, whether it be going for a walk, joining the library, signing up to volunteer, or for a course, or something !
make sure i was interacting with people, in real life, arrange coffees, playdates, make plans, see family, have people over
make plans, long, medium an short term goals...
do positive affirmations everyday