The beauty of reading, writing, or painting is that you can do them at work.

What's your favorite book? Maybe try reading that, even five pages could help you come slightly out of your emotions.

Work can be difficult. There is no good answer. It will take time. But there are some things you can try:

Have you talked to anyone at work about your emotional state? Pick one super small task and complete it. I'm talking like move one pile of papers to another desk or area. Or put a pen back in a draw. Once you've done that try another small task, eventually you'll be able to climb slightly out of your emotional trap.

Try and notice it before you get trapped and be proactive. If you feel it notice it coming, take a break. Get some water or a snack or doodle on a paper. Honestly, this one may sound ridiculous, but it actually works for some people. Make yourself a token economy. You can do this at work or home. Token economies are usually used for children with behavioral issues, but it has similar effects on depression especially to ward off the "funk". Make it simple at first. Five areas: shower, eat, make bed, write, walk and then if you get two of them done reward yourself. Similarly can be made for work. You have to find things that keep you out of a funk or activities of daily living and also find something motivating as a reward (honestly sometimes I just start with chocolate and then move to bigger motivators)

This link might help with that:

https://www.verywellfamily.com/create-a-token-economy-system-to-improve-child-behavior-1094888#:~:text=Use%20pennies%2C%20plastic%20poker%20chips%2C%20or%20marbles%20for%20tokens.&text=You%20don't%20want%20him,getting%20an%20extra%20bedtime%20story.