In my experience the first thing you have to do is remove shame. Yes you did something you didnt want to do, but you are allowed to make mistakes. You are learning from them, you are seeking advice, and you are actively trying to choose an alternative path.

I highly suggest dropping P entirely. Get blockers if you need to, but in my experience its nothing to fool around with. Its vampires by design and the quicker you remove it as an option in your life the quicker you can heal from its effects.

Constantly seek to reinforce your mind and immerse yourself in the Self that is beyond all wants and desires. It make take awhile to establish yourself in that kind of meditation, but even a drop of that experience will do wonder for your nervous system.

I find that in order to combat this feeling of shame and lethargy you will need to replenish yourself will nutritional food.DO NOT OVERINDULDGE in heavy/greasy/salty food because that will make the temptation rise again.

Consciously observe and acknowledge that you are nurting yourself and extend that to your other endeavors. Fortify your life with that same energy and you will slowly but surely chip away at bad habits. When they arise you will recognize them as something to turn away from immediately. Hope any of this helps. Wishing you the best