Dealing with Autistic Burnout: Seeking Distraction Techniques

I’m dealing with really bad autistic burnout and my sensory issues are hard for me to handle since my dissociation makes it so can’t tell when it’s starting to get bad. And partially because of this I realized that when I start to get overstimulated I seek low effort distractions to distract me from the pain, usually doom scrolling. But I think this might be part of the reason why I’m not making much progress in my recovery since it adds a lot of sensory input, distracting me but also making it worse or at least keeping it from calming down all the way. I’ve been trying to be more conscious of this and remove as much input as I can and just sitting in the dark with noise canceling headphones but it makes really hard to ignore the pain. I’ve tried breathing through it but it’s really hard to stay calm when it can take hours to die down. Do you guys have any ideas on how to help with this? Maybe distraction techniques that are sensory friendly and don’t take much effort/brain power?