This sounds absolutely awful, and I'm very sorry you're going through this.
One thing you can try when you feel yourself spiralling is repeating coping statements to yourself. Something like, "I can survive this," "I will be OK," "I'll get through this." Short statements like that combined with concentrated deep breaths. When I say "repeating", I mean
repeating. Over and over and over and over and over. It's difficult to think two different thoughts at the exact same time. By repeating short coping statements, you're not only reinforcing to yourself that you're going to be OK, but you're preventing your brain from being able to think other thoughts, including the bad ones. The concentrated breathing is important as well because it's easy to fall into a trap of short-breathing which takes a toll on the body when it's already in a state of struggling. The goal is to relax your physical body as much as possible, even if it's in severe mental distress.
This isn't about making yourself feel "better". This is about surviving moment to moment. Not even surviving the next
minute, but just surviving one
moment at a time.
Then, if you're starting out at your lowest low... Even if you can lift yourself up ever so slightly, can you take advantage of that and transition yourself into a distraction.
Anything. Do you have any pets you could spend time with? Can you spend some time with your mother or your father or your sister? Engage them in conversation? Doesn't have to be about your situation or about you at all. Being around other people ("if" they're the supportive and caring type) and pets (if you have any) can act as a pick-me-up which you could try to use to get into a more time-consuming/involved distraction. If your family isn't an option and you don't have any pets, the other option I'd look at is what you're doing right now: Find someone online to one-on-one. You've survived the moment, and now what you're wanting to do is survive the day. No worries about tomorrow. Just getting through today.
Now there are rumors going around, people are talking about what my ex did to me, they are not in the place to do that. They have found a way to contact my sister, they told her that he r-worded me.
Are you feeling ashamed about this?
You don't have to answer that, nor go into any details at all about it, and please know I ask that without a shred of judgement attached to it.
Nobody should be talking about you behind your back or circulating rumours. It's nobody's business to do that.
But I hope you know -- and I mean REALLY feel it -- that this is not your fault... that if anyone should be ashamed here, it's your ex. You have done NOTHING wrong.