A few things.
Reddit advice: delete Facebook and hit the gym
Things I tell my kids: drink water and go for a walk outside
Old lady from down the street wisdom: find someone to help and help them whether it’s a local nonprofit or soup kitchen or somewhere else, helping others will help you
Beginner writing advice: write down everything going through your head without censoring or editing for the next 20-30 minutes and just get it out no matter how crude, jumbled, disorganized, hateful, etc it is. You can only write after everything that is stuck in your head is cleared up.
General talk-therapy advice: write down 1 positive thing you did in the last 24 hours
Agentic wisdom: make a list and a plan to do something fun that you enjoy this weekend
Strong wisdom: go and lift heavy weights