Wrestlers stand up from the bottom one hand at a time. Getting up from a bad spot is usually a sequence, not a leap.

Being pinned under something does not get solved in one movement, and looking for the single escape is how people stay stuck. The way out is a sequence: free one hand, get a base, then the next thing. Each step is small enough to look unimpressive and necessary enough that skipping it collapses the rest. Getting out of a bad spot in life works the same way.

Rather than hunting for the move that fixes everything, write the sequence down in order and do only the first step today. One message, one apology, one night of proper sleep. Tomorrow, check whether step two has become possible.