lonely and scared,

In my grim times like you described, I force myself to just write down a line in my journal. Like: I hate feeling so ___. Life stinks sometimes.

I leave it at that, and allow myself to let go. Otherwise, I'd beat myself up over how I should write it down, blah, blah. Sometimes, we just don't have the energy to write (or talk) about our emotions. That's okay, as long as we eventually DO talk about what's troubling us. In the meantime, let yourself take a few minutes or hours to do (see, feel, etc) something that you can get some healthy enjoyment from.

Healthy = not pain-inducing to anyone.

Like, take a walk in the park. Sit down in the garden, and watch nature all around you. Listen to the birds sing, or raindrops fall upon the ground. Wind whistling through the trees, soft crunching sound with every step taken. The scents that you can smell. Close your eyes and take a few deep sniffs, slowly. Let your body relax and let go of the tension as you exhale the air.

Thinking of these things always helps me go into a better state of mind. Perhaps that you'll be ready to write later today/tonight. Write when you've got a handle on a healthier perspective, and are more willing to face your thoughts & emotions.