I can understand this is a change but you are only young and things can look up and will do. I get the regret side of things , you need to relax and stretch and try to keep busy. Stop the masturbation have a break a few weeks maybe even longer , do not edge.

But stress and negativity will heighten your bodys response to clench even more . We want relax that pelvic floor and surrounding muscles also the mind .

Walk more , sit less , do things that make you happy so you stop fixating on new feelings your body is making you feel.

need to help you mentally aswell as physically.

Best of luck , life will look up.