The best advice I can offer is: find a hobby that captivates you.

For me, it was motorcycling. It’s not for everyone, but the reason it helped me is that it requires precision control and mental focus. When I got my first motorcycle and went for rides I didn’t have time to think about anything else; driving the bike well and improving my ability took 110% of my attention.

I burned out and tailspun in my job for about a year, but the relaxation I felt after going for a long ride showed me what’s healthy, and I followed that feeling until it got me out of the rut.