It does suck and I'm sorry to hear you're having a bad mental health day. (This isn't advice, but it is what I wished I got told more on my own bad-brain-days.)

It's hard for me to give good, specific, advice without knowing what the ideation is, but vaguely speaking, I do like music to help counter, specifically music with words I know in a register I can sorta sing along to. Working to try to sing along to a recorded song helps refocus the brain and uses up the linguistic bandwidth so I can't receive as many bad tape messages. I've also used non-toxic felt markers to draw on my arms and legs during harm-ideation as a sublimation tool, dipped my feet in icy water for a minute and then toweled them off (weird, but worked after a few repetitions), and lay naked between clean sheets on the bed. I don't know if any of those will help you, but hopefully you'll find something that works.

Reach out if you need to talk. Seriously.