It sounds like everything feels like it's too much right now.
There's a few things you should do. Firstly rest is really important you need to spend some time just resting and trying not to focus on the big picture and everything that's happening.
After you've had some time to rest and you're feeling okay, then you should just keep things really simple and make a small change even if it's just for one day. "Today I am going to XYZ" something small to improve your life such as changing a small habit that you haven't been able to maintain before. Just try it and see how it goes.
Keep things really simple and take things day by day. Instead of focusing on what's happening to you that causes you depression and stress, your mind also needs to rest. Focus on the moment in front of you only, how can you make that more comfortable and enjoy it a little more.
For example if you are scrolling and can't stop or if you are watching a TV series and feel stressed - think to yourself "why am I doing this right now? Am I enjoying it really? What can I do to make things a bit more comfortable for myself or change this situation or environment for myself to be a little better?"
And it could end up being that you are enjoying the TV show, but you're just not focusing on it properly and holding your body in a stressful way. Maybe you need to just press pause get some snacks and a cup of tea and a comfortable pair of pajamas and blanket, dim the lights and then really focus on the TV show and enjoy it properly.
Or maybe you're scrolling on the phone and your dissociating and stressed and you want to change that. Maybe you'd actually feel better if you got up and had a shower and put some music on and tidied up. Or maybe you'd feel better if you got up and did some stretches and then message to our friend a funny meme or say hello and start a positive conversation with them. Or maybe you just need to get up and leave the house and go for a very slow and gentle walk around the block for no reason, or to sit on the park bench and feel the sun on your face for 20 minutes.
Practice grounding yourself in the moment in front of you right now. You can change that moment and make it a little better for yourself. This is what really gets me through each day and has really helped improve my life even if it's just a little
