Just do literally anything. Even if the doing of the thing is really unpleasant, it will take up at least some of your mental focus. Usually people suggest doing healthy things like going for a walk, talking to a friend, doing chores, or engaging in a hobby. I am recommending rolling off the couch, and then rolling back and forth between your back and your stomach. Yes, this is included in “literally anything”. Yes, you will feel better if you do it for long enough.
Throw your phone across the room. And your laptop. And the tv remote. Now stare at the ceiling. Distracting yourself from the thoughts you are having by consuming mass media feel better than sitting with the thoughts, but is ultimately counterproductive. If staring at the ceiling is too much, roll back and forth on the floor.
Scream. I like obscenities, but you can pick anything you want. Sobbing can be a powerful combo move. At least if you scream, you are doing something more than silently letting your thoughts brew inside you while you continue looking like a lifeless zombie.
Talk to yourself. Literally say the thoughts you are thinking out loud to yourself. It turns out, you aren’t that interesting to listen to when you keep talking about the same thing. Eventually you’ll start coming up with novel ideas for the new season of the great british bake off.
Strategies for overcoming this: