This could arguably be the crux of depression. Knowing things we could do to help ourselves be in a better place, and so often being unable to do it. Motivation and anhedonia keep coming up on this forum.

When I get stuck and can't seem to get out of it on my own, I tend to try one of two things (eventually).

Physical stuff. If I can't control my head, I'll at least try to drag my sorry behind outside. Walk. Do errands. Do pointless errands. Find some excuse to go somewhere and move. Don't underestimate the value of a proper, hot meal. Don't be an unwashed mass. Exercise if you can stand it. Feel the sun and breeze on your face, the rain on your head, the snow under your feet.

People. Yeah, I know you don't feel like it. I have pretty big social anxiety issues and am ashamed to talk about my non-life. So I *really* don't feel like it. So I tend to engage in "safe" activities and social settings. Even if it isn't like really connecting with people, it's still something. It may not be the most interesting conversation or activity, but it engages you at least a little and carries you along a bit.

I know these things don't sound like much -- and they aren't. They aren't major victories or cures. They might help you get unstuck from time to time. I use them when my internal motivation and strength fails me, and need an external push.

Then, when I get a little momentum and feel somewhat better physically and emotionally, I can maybe take on the mental stuff.

I hope this helps a little.