What to do to help myself?

Have you ever experienced that BIG life change that you feel like isn't for you? that change where you don't get a say in it, where everyone just sets your opinion aside, where all you can do is just sit, listen, and try to make a point yet it doesn't work—that's what I'm going through right now. Ever since the big change my body, emotions, and every activity or actions that I do feels so heavy to the point where you struggle breathing manually, where everything just looks dull and pointless at this point. I'm posting this as I need help and advice on what to do and I heard distracting myself is the first step but I don't know what to do or where to start. 📌What can I do to be able to lift this heavy weight that I'm feeling? I really want for this to end as it is an endless cycle where I feel like everything is alright and then hours or minutes later the heavy feeling is back and I can't point out to why I'm feeling that way when I was just happy or feeling alright just minutes ago.