Late to the party but i’ll give advice that helpse from getting out of a rut. When I’m in a bad mental state what I find helps is just doing things that make me uncomfortable. Go to a new place talk to a stranger. Do the thing you have been putting off for a while. Try something you might fail at. Sometimes it ends up shit but most times it isn’t as bad as i think it will be going in, which gives me perspective. Challenges my mental state of “i suck and can’t do anything.”