How do I break out of my victim mentality/state?

Hey folks. Long one. TLDR in comments.

A few days ago, I unexpectedly encountered my SP while we were in NC (year plus) and the experience sent me into a significant spiral. Like I think about what-if’s and what I should’ve have said or done or just overthinking his perspective and whatnot. Since then, I’ve sought mental health counseling services, but also, turning to this community for support. Someone in the gave me advice that, although blunt and harsh, forced me to confront something I hadn’t seriously considered before: I have developed a victim mentality. I am always the victim, unknowingly. Of course, I never consciously viewed myself as a victim. However, I’ve been practicing and studying conscious manifesting for like 5-6 years and I have nothing to show for it. I always felt there was one last block or obstacle. Because of that, I’ve started wondering whether this state/menality/my tendency to feel powerless when circumstances don’t change is the so-called block I’ve been trying to identify all along.
I was advised to stop being so down on myself, stop wallowing in a puddle of my own tears, and to stop reinforcing the idea that I’m powerless. I understand the reasoning and logic of that notion, but the problem is that I feel as though I’ve dug myself into such a deep ass mental hole that I genuinely don’t know how to climb back out!
This goes beyond my SP. all areas and aspect of my life feel stagnant. I don’t think it’s the specific areas - I think it’s me. At the same time, taking another hiatus from conscious manifestation hasn’t necessarily helped me in the past. Injust came back from one right before I saw SP again. That process only creates more overthinking and anxiety.
I recognize that this way of thinking is not helping me whatsoever and I genuinely want to break the cycle rather than continue feeding it.
How do you stop feeling powerless and so easily triggered by the sight of something and someone? How do you stop making this so overwhelming? How did you stop analyzing your circumstances or blaming yourself for them? And if you reached a point where manifestation itself became a source of anxiety, how did you rebuild your relationship with it?
Please help me fix this pattern and absolve my problems.
Any thoughtful advice would be greatly appreciated.