Good Morning Howto,
I am so sorry you are down and I know from experience it is so easy to feel good and boom, there you are with the "stinkin thinkin" thoughts going around in your head.
I really practice staying in the moment. You will slip back into involuntarily thinking about the future/past. But the more time and effort you spend connecting with the moment the easier it gets reconnecting with it.
Focus on what’s right in front of you. Or around you. Or on you. Use your senses. Just look at what’s right in front of you right now. Listen to the sounds around you. Feel the fabric of your clothes and focus on how they feel. Feel the sunshine on your face. Believe in yourself. You will make it through.
I am here to support you,