When you have decades of hurting it takes a little while for that to stop.
I started with counselling and volunteer work.
The counselling helped me worked out some better ways to deal with stuff (no more negative self talk, no more catastrophising, no more feeling sorry for myself) and the volunteering helped me by getting out of my own head a little and realise the world was bigger than just my piece of it.
That was my way. Your way may not look like that
Sometimes we can start in really small ways. Housework, funny movie, playing with your kid making a gratitude list - anything to stop the loop in your head.
D