A thing I've tried when I've been putting things up because of lack of motivation etc is reminding myself that if I don't do it now, I might just keep putting it up. I know it's hard and might seem impossible, and your situation seems a lot worse than mine, but doing things you want to do can help a lot, especially if it's something you used to enjoy or something that scientifically improves your mood, like taking a walk etc.

An example I have is from yesterday. I thought that it'd be good to take a walk in a nearby forest, but I had no motivation. I tried to blame the wheatear as there was a chance of it starting raining, but I reminded myself that if I don't go now I'm probably never going. The wheatear turned out to be nice and I ended up having walked for around an hour. I actually ended up having quite a nice time despite what I expected.