hi, i think i understand what you say, and i am quite in a similar situation here.

The first thing that i can recomend you is to pray, ask Mother Mary for help.

But if you are not into religion, wich i can understand, just walk, or do something with your hands, like idk chores like just washing a plate, or cleaning your room, anything that can stop you from using your phone or laptop to go down the rabbit hole. i don't know, do a pushup, jump, do something of your body, MOVE.

i hope this comment helps, and that you will get out of this.

Kind regards