I usually set a timer and try to journal out my emotions for 15 minutes. Then I read what I wrote, and I spend 10 minutes trying to come up with solutions I can work on tomorrow, next week, and next year. It helps me get emotions out of my head. Then I watch a comedy show on YouTube or listen to music I like until I feel sleepy

Another thing is guided meditation. These can be found on YouTube and any audio streaming services you have access to, such as Spotify, prime music, etc.

wrote down how you feel in a little journal, that's always helped me

Do what you can and don't worry about what you can't Give yourself permission to cry when you need to

I can't promise this will work for you but I usually sleep better when I go to sleep happy and that usually happens when I've been productive so try to set one small manageable goal each day. And be kind with yourself. You're only human trying your best is the only thing you're capable of doing. Doesn't matter what anyone else believes if you know that you're trying your best that's all that matters. And try to treat yourself have things to look forward to even if they're small. As crazy as it sounds I once got excited over buying hangers. Allow yourself to be happy about the little things. Even try gratitude journaling if that helps. I saw something earlier today where someone said that they put sticky notes around their house with something positive on them and every time they see it they have to read it out loud. It doesn't have to be outrageous or big because your brain might not let you believe it. For example if you say I'm as strong as an ox you're not going to allow yourself to eventually believe something really out there if that makes sense. But you might say something like I have a roof over my head. Or grateful for something. Anything that you believe to be positive and true. Even a positive memory you have. Hope this helps