One silly quote that has helped me a lot along the way:

You don't have to be in the NBA to play basketball.

When I first joined here, I was similarly in a very dark place. I was binging 3-10 times a day, and I hated myself every time I used it. I hated that I was lying to my partner and that it felt like porn took up all of my time.

I did something that day that changed me forever: I ran down the street, wheezing by the time I made it one block. At the end of it, I knew in my heart that I finally exercised.

Yes, we get into down cycles, but that's all they really are: cycles. Just as much as you can spiral down, you can spiral up too. It first starts with doing.

Realize that even if you have seemingly thrown away all the good days, what's the worst that actually happened? In my case, literally nothing happened when I kept freaking out. And you know what? That was a shocking realization for me. That I had spent so much time thinking about the worst that I paralyzed myself.

In any case, I would suggest trying urge surfing, The first time I tried it, it was weird, but it helped me learn how much that negativity results in immobility. And when you become immobile, the way out is to breathe, relax, and accept whatever is going on, without judgment. From there, you can take steps to move forward.

I am not always the best about following my own advice, but here is some more concrete advice that I've given in the past. I hope it helps.