Turn off the phone.
Go outside. Look around. See what is there.
Do something with your hands, with your body. Make something, work in the garden.
Cook dinner.
Living in the past and worrying about the future can take you away from the here and now. Find a connection to something creative/positive/real in the present – it will make you feel better, for sure.
Don’t worry, that other stuff will still be there when you get back. If you’re diligent (and you keep practicing) those other things will have just a little less significance than when you left.
Go ahead, give it a try.