I struggled with the rabbit hole for several months after going no contact with my XABF.
At some point it might be helpful to recognise when you're about to go down the rabbit hole, then have a toolbox for what to do and focus on to stay above ground. For me, my list included 5-10 mile hikes or runs, immersing myself in my art, gardening, even taking a drive with heavy metal at an excruciatingly loud volume -- basically make a list of what brings you back inside your body and inside your mind, with enough options that you can keep picking tools each time you see the rabbit hole coming up.