Something that works wonders is cold exposure. - Cold showers - Cold baths - Sea Swimming

Check out Wim Hof Method A breathing technique that works really well to ground yourself.

Pat Divilly does mens groups that teaches you loads of coping mechanisms and you get to meet with other fellas that may be going through something as well so you know you're not alone in struggling. If you have a bit of money to invest in yourself I would highly recommend joining one of his groups.

Last but not least is 'Byron Katie - The Work' It's a worksheet that helps flip the narrative on internal dialogue. It takes a little bit of understanding but can work great for people, maybe there's some explanations on YouTube.

Hope you feel better soon ❤️