Deon hopefully continuing to write out your thougths will help. What might be useful is to chose to focus on what positive or helpful action (an actual physical action) you can take to both change your emotional state, and to do something to help you feel better.

Yes it’s useful to get out all the stuff that’s bring us down, but if that’s all we focus on, that’s all we will see.

It sounds like you have had some wins this week. How can you further build upon that?