Out of body experience with depression

I don’t know if others feel similarly, but I’m at the point of my depression where I feel like I’m almost having an out of body experience. I watch myself just fall apart and not do the things that make me feel better. Like I know I’m doomscrolling and I can hear myself saying I could be walking or reading or anything but I just don’t respond. I can’t even watch TV, it’s not enough to block out the thoughts anymore.

I don’t know how to get out of this - any advice would be helpful, unhinged or whatever I just need to get out of this