there are probably some methods you could try without planning. I wouldn't recommend any of them tho. Not because of the method itself, tho. CBT, as you probably already know, it's way harder than it looks. It requires planning and calm, which might be almost impossible to bare especially on the bad moments, still, please do not get ahead of yourself, this storm will eventually calm down, and then you will be able to think this through. Worse than holding on would be trying and dealing with the consequences of failing. Try to distract yourself, maybe go to sleep. I am available if you want to talk. Please, be safe.