Hi,
Not much to suggest but empathy!
I've got a reason for low moods at the moment, which makes it easier...but not easier, if you follow!
I'm also a bugger for doom scrolling. Make me feel better short term, but a bit 'scrolling hungover' long term.
What helps is what you have suggested. I don't advocate alcohol to help, or I'd be a lush by now, but the situation you describe of putting the world back to rights with a friend and maybe some wine, is a good one!
Getting out and just moving your body helps too. If I'm really low, I'll walk to a shop that's half a mile away, but does a really good yogurt I like, so double win. (On a bad, bad day it's ice cream, specifically Magnum Billionaire caramel. So bite me.)
or I'll bugger off into nature for a bit, beach works best but forest or nearest countryside also good.
Talk to people.
I've had the biggest sodding glum hit me this afternoon, the usual reasons (bereavement in my case) and I'm going to have to take my own advice in a bit.
But first cup of tea! Fancy a brew?