for self 'therapy' I highly highly recommend the book Focusing by Eugene Gendlin, it is the unlock key for all other self-help. Jump to ch3 and read a dialogue example, it's figuring out the inside forces, underneath the words and 'theories'.
You can do it by yourself (I use a stuffed animal) and there's a pdf on library genesis.
(Honestly better than pay-a-person therapy for me, where i just wasted time trying to out-smart my therapist with insightful theories, intellectualization is a defense mechanism, as is self-pity i realized of late)
A huge amount of 'distraction' is just emotional flinching in my experience.
the order i would do things
--Get the magnesium and the all the b vitamins (get the methyl b12 and methyl folate b9 if u can, they are the superior forms and cheaper than genetic testing),
--get on animal meat and fat keto or the carnivore diet, with fasting when the food is too boring. The high animal fat/ meat version is a must try for anyone with any hint of mental issues. Plus just eating one thing (meat) is easy, no planning, no distractions. If vegans don't like that, feel free to stay sick i say, it's your life...
--read the Gendlin book and do the process every week, instead of 'meditating on your breath' and other stuff that takes ten years to get anywhere. Focusing will bring up lots of dark emotions, good thing no one can see you sobbing so it does not matter
--Quit all caffeine, all my anxiety disappeared after a month.
These are all the interventions that legit helped me, take it or leave it
good luck