I've been there, it's a mind loop. The trouble is we get stuck in these repeating patterns and even if it is bad for us it just keeps repeating, like a broken record. Don't feel bad, most people get stuck in a mind loop at least once in their experience.
So the 1st step is to take a look at your attachments, relationships, contracts, and your soul group.
Attachments include anything of the lower mind which might be creating blockages, such as fear, hate, anger, sorrow etc. What you want to do is clear your lower mind completely out of all the negative stuff, you have to feel it and process it as you do this.
Then you want to see if there are any parasitic attachments that may have attached to your energy field feeding off of your lower mind negativity. Most everyone has these and they can drain precious energy you need to heal yourself right now.
As for your relationships, you need to possibly end them, maybe not all of them, just the parasitic ones. Anyone you have in your life who is codependent for example may need to go. Or a narcissist etc. Any people in your life, including your family members, who are toxic can be let go. Send them away with Light and Love.
Then you can review your old contracts and rip them up and end them because they failed to help you learn and you ended up stuck. This will release you and all those beings attached to you in an unhealthy way. You say "thank you for your service. I'm sorry if I hurt you and I forgive you for hurting me. I'm ripping up these contracts because we failed to learn anything. I'm sending you away with Light and Love."
You will also need to clear all that karma. So you say "Please forgive me for all the ways I have hurt others. I forgive others for all the ways they have hurt me. Please I wish to pay my karmic debt in full. All I ask in return is for redemption and forgiveness. I am eternally grateful."
This will cause changes in your Soul group, but don't worry. It might seem harsh, but the reality is you are all stuck so this act will release every Soul and allow all of them to get unstuck and go on their separate ways for further growth, learning, and development. Your life will drastically improve, but it will take time for it to process all the stuff.
Hope this helps. Namaste.