Here’s two thoughts that seem pretty much true to me, that might help you, but this post is incredibly selfishly almost entirely for me.

1. Whatever my emotional state, I am pretty much always physically capable of doing the things I need to do in order to make anything I can normally do happen. My body is pretty much always capable of doing the physical action that leads to results.
2. In the moment, I should tend towards doing the thing that pops into my head, even if I have the information necessary to do something better. I want to automatically take the correct action in the future, and since reinforcement learning happens, I should positively or negatively reinforce whatever pops up. If it’s the right thing, good, because now I’ll do it more. If it’s the wrong thing good, because now I know that. Thinking and planning are fine outside of the moment, but unless I want my response to everything to be to think about it, I should do the thing that comes to mind. Take more action, get more data, learn from it afterwards. I can either try to turn thinking into action, or I can act and then reflect. Behavior generation runs deeper than verbal thought.