CIO is painful for me too. Don't be angry with yourself for how you feel.
I don't have all the answers but can you put baby in a sling/carrier or something and walk. Walking soothes your own soul and might just soothe baby to sleep. Then when you get back home just keep baby in the sling warm and close and have a quiet sit down.

Don't try to cook dinner or clean the house or anything!! Nothing matters. Take care of you and your baby right now.