The distracting is the key for me. I distract so much I often run myself ragged but that is far better than being in my head and listening to the bad stuff. Some of distracting is finding stuff you like to do. It shouldn't be a pain. Sounds like you enjoy music, so there are many things that can be done with music. Walking outside is a great way to get some exercise and enjoy some fresh air which is helpful for us kind of people.
Keep in touch. Maybe you can make a list of things you can do when you need to distract yourself. With that list already made it might help you to make a choice when needed.