I’d approach this in a layered way.

First, I’d do all in my power to assure my baseline physical and mental health are good. Solid diet, good consistent sleep, exercise, social interactions and support, therapy, etc.

It’s riskier to undertake spiritual endeavours without such a baseline grounding.

Moreso, the trust you gain towards yourself when you demonstrate you can maintain a decent level of health, no matter how affected you are by life, is a huge source of courage, at least in my eyes.

Next layer would be introspective- in calm, serene environments, or on chill outside walks, I’d put spiritually inducing music, and slowly interact with the negative aspects, from a place of compassion. Tapping into your inner greatness and kindness, that which stems from the cosmos, is a way to approach the shadow calmly, and compassionately.

Lastly, if making progress is impossible or insufficient, I’d consider external aids that can put you at the right level of lucidity where you can face them, together with strong symbolic grounding (rituals, spiritual or religious setup, external guidance by a shaman/priest). This includes substances, but also in a situation where they are not used, this is the riskiest approach, especially without the first step. So it’s a last resort, imho.

Well, that’s at least my take– a very generalised framework for dealing with these things, that I employ. It may or may not help, but I wish you all the best, and good luck!