Sometimes everything seems to hard to do. Not worth it or impossible. I hope you can make some progress on what triggers it and how to get out of it. Sometimes it might be as simple as going for a walk or run outside or grabbing a beer/coffee with a friend.
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In the howling wind
Comes a stinging rain
See it driving nails
Into souls on the tree of pain
From the firefly a red orange glow
See the face of fear
Running scared in the valley below
~ Bullet The Blue Sky - U2