Try coloring. I know it sounds really crazy but that’s what I did for a while when things were especially bad. My friend who is a social worker always told me to do that or like s2021 said run. She told me to do something that is mind numbing so you just will completely distract yourself.
Distraction is something they teach you in dbt (which I highly highly recommend!!!) I can give you other dbt tips too if you would like. They really helped me in my time of need.
Feel better and hatzlacha!!!!