Feeling sorry for yourself is a comfy couch. Nobody ever got anywhere lying on it, though.

Self-pity is comfortable for a reason, and wanting somewhere soft after things have gone badly is not a character defect. It is genuinely restful, which is the difficulty, because rest with no end to it turns into a place you live. The trouble was never that you feel sorry for yourself. It is that the couch never asks you to get up.

Let yourself have the afternoon. Then set an actual end to it and do one small thing that moves, however unimpressive. Motion tends to keep going once it has started.