Go to amazon or a book store..and have a look at CBT. Cognitive Behvaoiural Therapy. Take it easy..
Be easy on yourself..
Look at the postive as much as you can.
One step at a time
It’s common so don’t feel like your the only one ( if that makes sense).
If you cannot face the bike.. Maybe a swim or soemthing…
Depends how deep it is.. go for a ride, soemthing else you enjoy etc etc..
Try a remove a sense of guilt..from particating in something you like..