You answered this yourself in the first paragraph.
“It’s like a drug or a high” , one you choose to spend time on . In the time it took to write you could have made small positive changes . Simple things that together add up to changing your entire perception. Take a walk, go online and listen to a musician who does work completely different than what you normally listen to. Plant some flower seeds in a pot for your window.. or herbs, Buy a cheap box of watercolors and paint.. it doesn’t have to be great, it is merely the act of doing something.. anything that changes the familiar and all too easy path your mind is used to.
I have a bottle of bubble soap for dark days, not only is it fun to watch them, it provides a way to take deep breaths without thinking of why I need to. I also whistle.. sounds trite I know.. but one little thing at a time and soon habits form. Just as the habit for depression forms. You can do this.