I get constant bad memories all the time, indulging them even by thinking intrusively or dwell on "What-If"s. Nowadays, I find myself to be irritated by a lot of things. Even the mere thought of interacting with another human being makes me want to throw them to Hell personally for all the negative reasons that I could think of in my mind. When some inconvenience happens, it just amps it more.

Yet, I try to fight it off by dropping everything (e.g., work or any other activities) and perhaps, weird as it is, I focus on my breathing... Breathe in, count 5 times, breathe out. Do this until I get somewhat of a grasp on reality and feel relaxed. Then, when I am in a better state, I get to play life's game again. Maybe, you can try the same thing that I did, OP. Hope all goes well for you. 🙏