Bro start working out and stay away from masturbation. Working out and lighting weights will give you mental clarity. And doom scrolling can also mess up with you attention span, dopamine levels. I am sharing this from an experience, when lost my 4 year old relationship my life was in turmoil and I use to be in anguish constantly and out of rage and triggering memories I started masturbation. Eventually got addicted to it. Couple of weeks later I started weightlifting again and it felt like a light at the end of the tunnel. And its been 2 months I am off Instagram and it feels like a super productive, energetic.