Aw I'm sorry you're going through this.
When I was at my worst, I volunteered at the food pantry almost every day. Helped me focus on tasks while sometimes interacting with people...overall distracted myself for moments of the day and made me feel a bit better about myself. Obviously, I couldn't volunteer 24/7, so it wasn't a cure-all, but it was something that helped to slightly lessen my pain at the time.
Unfortunately, a lot of volunteer gigs seem to be during normal working hours. At the time, I had off work so I was able to do it.
I know you're in therapy, but have you heard of DBT? Standard one on one talk therapy didn't work for me. I was put into a group therapy DBT program where it felt like they were essentially teaching it to us in a very structured manner.
The gist of DBT is basically saying that you have intense emotions and that's ok. It gives you various techniques about what to do when you have that intensity and how you can build a more satisfying life when that isn't happening.
The thing with all of these DBT techniques too is that they aren't going to all work for you. But if you really work at it and play around with it, you can find a combo that works ok to help make things in life more tolerable.
Would you say that the rejection triggered this current mood state? If so, I 100% relate to it and it is how a lot of my mood episodes seem to occur. If this is the case, would you mind talking about the event? I can go over some of the ways I might try to approach it with the skills I've learned.





CBT always felt so invalidating to me. Prior to even hearing of this stuff, I had always felt that my perceptions, thoughts, and feelings were "wrong". Bringing out that stupid cognitive distortions list and naming which ones I was using at any given moment was not helpful. It just confirmed how badly I felt about myself. It confirmed that my existence was "wrong". I couldn't logic myself out of my feelings.
I appreciated DBT so much more. Yes, cognitive distortions are touched on, but they aren't the forefront and aren't shoved down your throat. DBT has a really important concept which states that BOTH logic AND your feelings are incredibly important. And that it's important to marry the two to navigate life in a much more helpful and satisfying way.