Watching a series maybe? I distracted myself with Downton Abbey last summer when sh** hit the fan and I couldn't stand being alone and was crying all the time (feeling your pain)
Are you a reader? Book recommendations can be found on goodreads.com
Or watching an easy tv program to get your thoughts off the pain?
Recently someone told me they used colouring books for adults to calm down - also a nice option
I also like to listen to audiobooks or podcasts while cleaning, drinking tea or doing yoga exercises at home. When you need to get out of the house, take a little walk and count your steps. Then start counting something else and pay close attention to your surroundings - how many lampposts are there? How many cars? Do you hear birds/planes etc
I hope your appointment went well.