I used to smoke marijuana, but that's not an option for me now. Now I play video games so I can be the kind of person that is on top of shit even if for a little while. It's not a perfect distraction, but it's something.

Thanks buddy, I've never been into weed I do like video games though so these to help to distract me occasionally

I try staying busy too. I realizaed I need some affections. Now I get massages.

You really need to get a good therapist who will help you. Then you need to journal not just your thoughts but your emotions and share that with your therapist. That per should help you get to the root cause of your inner critical voice and help you lear to reframe negative thoughts and ideas, forgive, let go, and replace negative with positive thinking. I also highly recommend reading books by Joyce Myers one is the battle field in the mind. I think that’s the correct title. Being conscious of your thoughts and replacing them with positive ones take time but is very helpful.

Keep things you need around that make You feel good.
For me once I'm not physically busy, I keep feel good comedy movies. I'm not even into comedy much. But I keep watching them to stay up beat.
I also keep icecream in my freezer. I know, ridiculous. But...... it works. A hobby too... That you do in the house. Call a friend, family member...... Have things set up or planned in case you start feeling bad, depressed, angry or sad.

Along with all of the other suggestions you could take a class such as a painting class, pottery class, etc. anything of interest to you. My brother took a stained glass class that he really like. You could volunteer a your local animal shelter, homeless shelter or hospital. Staying busy and keeping positive works for me. You would meet a lot of new people and make new friends while getting out.