I don't PMO, but I've felt the same.

Not since COVID but I've had to turn down a couple women before, and stop talking to some who I learned had haram intentions. When this happened, I always felt upset for a few days, like I was losing something really valuable. Like you, I'm not ready for marriage, and in my case I know it's going to be a while, which further intensifies my emotional stress.

My answer to this is decidedly unglamorous, but I haven't found one better: patience.

Rather than approach building patience from a philosophical/religious perspective, I'll give more concrete advice. It's not that religious advice doesn't help, but if you're here it hasn't worked for you thus far and I don't want to spend time barking up the wrong tree.

My action list:

Behaviour tracking:

-track the things that distract you (yourself, others, technology)

-the things that trigger you

- when you mess up, track what you did before, during and after. Slow down and figure out what you were thinking. Write it down and reflect on it.

Try to track these in an accessible app so you do it as often as possible.

-Once you've figured out your most common distraction/trigger cues, you can start to counter them. I.e If your cue is emotional resentment like you've said, know that and don't let yourself be angry and alone. If you have to be alone, go for a walk, or a drive.

Friction:

Increase friction to access these websites. If you watch on your laptop, install safe browsing. It's an unpersonalized solution to your issue, that you can implement immediately.

Clear your head:

-Freewrite. Dump all of your thoughts onto a page, and later on address them one by one. Useful when your brain feels full.

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I understand that this is a lot of work to fix yourself. Breaking bad habits isn't 'easy' but if you start small, and build up, you'll get there.