The only advice I can give is DO SOMETHING, Anything----get busy to get away for a while....
It is hard to do, I know, I have to chase myself around in my head to get moving, but when all the bad things are right there, it is the only way----Like waking from an awful, emotionally wrought dream---part of you wants to stay there, to figure it out dammit, to work it out but really, the best thing is to get up, wake up, and ignore it for as long as it takes (don't worry, it'll still be there when...)---
Do something physical, or routine (cleaning), or creative (collage those feelings, paint them, ....)