Looking on BB, there are many people with ideas of how to help yourself through the tough times. Have a look in the Forum, 'Staying Well' & at the top wher there are other tabs, one is 'Personal Bst' & in there is 'Wellbeing' & 'Supporting yourself' & other things.
I do try to take time out, even over a meal I have prepared, to focus on sitting & eating, taking in the taste, smell & texture of the food. Focusing on that. Or listening to some music, following each note, or feeling how the music makesme feel. Or, you could take a walk, feel the ground, smell the air, listen for birds, dogs, whatever is around you, feel the breeze.,The idea is to simply be there, & only there. Now it's getting warmer, what about swimming? Cycling? I don't knw, what are things you like to do? If you don't know, try some things & find out if you might like something. Sometimes, I simply enjoy a shower, a basic self-care thing like that, can be very satisfying.
It does get hard to push yourself away from those memories, feelings and all that stuff in your mind, but that only makes it more important to try. We need to give ourselves a break from the relentless going over & over the same things in our minds.
I had decided, I would put what I was tinking on paper, writing, writing & more writing. I dound that helped me to stop going over & over the same thoughts. There, I said, the thoughts are on the paper! I did have to go & do it many times, but it did get better over time as well.
You can phone BB's own counselling service anytime.The service is there for you.
I will still be around to listen, whenever you want to talk.