Chronic fatigue, mental proliferation and the cycle of doom

I had an outage recently and managed not to get too sucked in to the mire. Here's a picture that explains it (it gets bigger if you click on it):

Briefly:

wake up -> feel bad -> think down thoughts -> more bad feelings -> down thoughts invites friends; more difficult thoughts -> then you're stuck in the s**t.

So then, it's best to try to not engage with this process, although almost impossible because the physical evidence is telling you something else and the mental associations happen very quickly.

Where is the way out? Friendly thoughts have friends too.