I'm sorry you're having such a rough time, I know 50 minutes isn't much when we're struggling.

This workbook has some lovely ideas for staying grounded during stressful times and for pleasurable, meaningful distractions to help manage anxiety and other difficult emotions/states. And it has mindfulness exercises to help keep those feelings in perspective and just weather them more easily.

Amazon.com: The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook) (9781572245136): Matthew McKay, Jeffrey

I've used it and found it helped with some of the experiences you're describing.

Hope things ease up soon.