Build a containment plan for what's overwhelming you. Not avoidance - intentional control.
What is trying to flood you right now? Pick the category.
How long will you allow this to take your attention? Be specific. Not 6 hours.
What are you trying to get from this container session? Pick one.
In one or two sentences, what is the thing you are putting in the container?
Use this protocol. Come back to it when you need it.