Exercise releases happy hormones (Seratonin), so don’t underestimate the benefit of getting out on your bike or going for a walk. Depends on where your head is at, going for a walk gives you “thinking” time where getting on your bike and doing something you have to concentrate on doesn’t, so depends on what you need at the time.
Started running 3 mornings a week before work a while ago, and found the days much more bearable having started off that way.
A few years ago I went through a bad time and I was recommended to write things down in a journal each day, the good, the bad and the ugly… really hard to do, but what it did was get it off my chest and recognise the problems. I never re-read what I wrote as it was too difficult at the time, but it did help, and within a couple of weeks I could see what the underlying trigger was.
Friends are worth a lot, but they can’t help if they don’t know….