If anything is out of your few commands, just save work elsewhere, delete the project, and download a fresh copy.
I've, frankly, done that many times at this point... when your merge request gets too wonky, it's just easier. I do try to remember to squash, then rebase generally, though there are times I just forget or mess up.
When in doubt, "how does the team here handle these conflicts? At my old job we just did <made up thing> to solve it, I've forgotten the process here."