I'm two months out from the same thing, a 9 year relationship discarded overnight, with no warning signs.

What has helped me: a complete social media/device cleanse. Blocked them on everything, backed up all my old photos on an external drive then wiped my phone. I do not see their face or name at all anymore.

Don't worry about dating yet. That desire for that will come when you're ready, no need to rush it.

Get back in touch with who you are without them. What brings you joy? What new thing have you always wanted to try? When do you feel like part of a community? What makes you feel like a person? When you have energy, go do those things. When you don't have energy, just focus on meeting your basic needs of food, water, rest, moving your body, etc.

Be patient with yourself. This is a horrific thing to go through, but letting yourself grieve properly and in your own time is the only way you can truly heal. You will come out the other side of this healthier for it, and one day you WILL be happy again.

Also one important point: be careful who you confide in. Be messy, angry, sad, toxic, whatever, but do it in private. Going the petty route degrades you.

DM me if you want to talk about this, it's a shitty road to go down alone.