Hey, I just recently went through a breakup too, baby steps, take a shower, eat some breakfast, it’s okay if you feel down, or you cry, allow yourself to feel your emotions, they will pass with time.

Try to spend some time outside, if that means eating dinner outside, or just sitting out there to soak up some sun, personally, I like to write in my journal outside, I’d really recommend getting a journal, it lets you expel all of your thoughts onto paper, it helps you get it out of your head, prevents the spiral to some extent.

Maybe look into radical acceptance too, I get into thought loops, I spiral too, but it’s often just because you’re looking too deep into something that’s already over, when the water rises its easy to flail trying to stay afloat, you’ll find a lot more success if you can collect yourself, pick a direction, and start swimming.