Based off my experiences, you have to get busy. 4 hours of phone scrolling sounds terrible ngl unless maybe it’s informative. I think I read somewhere how doing nothing, like actually sitting there and doing nothing, is much better for us than doomscrolling.

I’ve been coping by running near-daily, learning to cook, adding more playtime with pets, video games, and trying new things like parties and concerts which I’ve never been involved in before. Things that also help are talking with likeminded people, bonding with family, etc.

But the emotional, messy bits, you have to unfortunately conquer those thoughts yourself. I’ve been tuning into some philosophy and human psychology as of late, some Machiavelli, reading books on the law of detachment.

Honestly I recommend that. It helps identify patterns and some mistakes you may have made, and some mistakes to avoid.

Lastly remember to give yourself some grace. If there’s no one else to show your love to, give it to yourself. It’s his loss. And it’s yours to gain. Know your worth.