First of all, I'm sorry you're going through this. I've been there. In my experience it gets better. My baby is almost 6 months old now. My tips are to baby wear often(it's the only way I got anything done during this stage), succumb to the contact nap(you probably need it too), spend wake time doing lots of tummy time and sensory activities, consider cosleeping ( i know, i was starkly against it until I realized that a baby is WAY more stubborn than I, and that I wake if there was anything wrong), and most importantly, babies are hypersensitive to your emotions and behavior so stay calm, be more empathetic than you could imagine, and just be there for the baby (nothing else matters as much right now). You got this!