Try reading and following "The Mind Illuminated" by John Yates. It will help you identify when you are ruminating and not engage with it, which is a good start. It will also teach you to just sit with it when you want to engage with your addictions (which you probably do for escapism, to distract yourself from your thoughts). If you learn that thoughts are just thoughts and you don't have to engage with them, it will diminish the appeal of addictions, which is another good thing.
Also, seeing a good therapist is also a very good idea.
