Can anyone share strategies for snapping quickly out of negative spiral/really low mood.

[ToooOldForThis]

I get hit more and more frequently by real paralysing moments, where all I really want to do is cry or crawl into bed. Really low and despairing. I have lots going on and understand long term what needs done, but short term I can't go bursting into tears at work or walking out of meetings, and I need to look after my kids, the house etc.

I tend to try to take deep breaths and do a lot of swearing internally or under my breath when it hits me....not particularly helpful or scientific!

Can anyone give me some things to try? I'm finding it harder and harder to chase away the negativity

I see someone else has already suggested it but I was also going to say do something kind or helpful for someone else. Can often give a bit of a mood boost!

Thank you all!
Doing kind deeds does help, I do it a lot, but then I wonder where that crosses the line into doormat/ people pleaser?
I also then have a wobble as no one does them back and I feel sorry for myself