The one that did some good was cognitive behaviour therapy via bibliotheraphy (“Feeling Good” by David D. Burns, M.D.). It’s a bit of a slog though. Comes in audiobook, but I needed the paper. I’d tried CBT by a few other sources before, but it just wasn’t in depth enough for me to really get into it. The part I always come back to is ‘identifying disfunctional thoughts’ - usually just noticing them is enough to kick me out of a spiral.