Highs & Lows, Help?

Hi all, 19F, diagnosed with add & depression. Need to get a referral to another psychiatrist because I have some serious mental health issues.

Majority of the time I feel average, I get my highs, and every once in a while I get these extreme lows. I have been clean from self harm since December of 2023.

Is there any way to go about feeling better? Are there any things you do to distract your mind or things that make you happy? I feel like highs and extreme lows like this isnt just normal and everybody has this issue regularly. It feels crippling. It's 2:45 am and instead of being in bed I'm sat in a chair with repeating thoughts. I feel angry, upset, extremely sad, regretful and resentful all at once.

I bought an electric guitar setup to have something to do apart from gaming or art when I feel this way, but the lack of motivation really isn't helping my case. My boyfriend works full time & I am still struggling to find work myself. So I cant bother him all the time when I want someone to talk to, because I want him to be rell wested for work. He's a diesel tech.

How do you get out of a low state? How do you cope with and accept your lows?