Oof. Those suck.
I got something you might find helpful, helped me through a really bad time:
Sit somewhere comfortable, put on the Exorcism Rite 2.0 and cross your legs. Point your left index and middle fingers towards the ground, or abyss, and your right index and middle fingers at the sky/heaven. Focus on drawing, building and releasing energy throughout the gesture. Changing focus to wherever you feel your intuition is drawing you, but REMAIN focused, and relaxed.
Bit of a fustercluck description but you get the idea, I think. It’s the same gesture pictured in the depictions of Baphomet. It’s an extremely powerful one and with the right tool for the job (Exorcism Rite, Surah Al-Baqarah, etc.) it will work.
Might be a little bit overwhelming and you might feel a lot of negative first, that’s all the negative moving around and finally being able to be released, but it’s worth it.
I did that intuitively and got a really good releasing session where I became one with my inner darkness, confronting it, accepting it and releasing it to what it should be, and thusforth was able to go into the counterpart of that.
Good luck, if you try it!