I see how getting a gratitude list instead of a human response is insulting and inadequate. That said, I'm surprised at how simple the tools are (beyond medication) to deal with mental health. When I was suffering from panic disorder, I took a class on how to handle it, and what all the workbooks and pep talks and group sharing boiled down to was deep breathing. When panicked, breathe deep. It seemed stupid at the time but worked in practice.

bell hooks recommends saying affirmations. She thought they were corny when she heard about them. But someone she cared for convinced her to try them, so she started saying "I'm breaking with old patterns and moving forward with my life" as part of her morning meditations. To her surprise, it had a very good effect. She also talks about using the book "Six Pillars of Self-Esteem" to engage in a process of self-recovery from trauma.

As a reader, it seems to me that you, too, are breaking with old patterns and moving forward with your life, Rivka. Good luck in your hard work.