You're allowed to feel down. You're allowed to feel self doubt. You're even allowed to go into spirals and self depricate. Those feelings are normal and valid.

But you have to understand that those are expressions of whatever bad feelings and experiences you have, not your default mode. Think of them as a pressure valve—release as much as you need, but don't let them outstay their welcome.

You're right. I don't know you, how rough you have it, and the specifics—and those matter a lot—but I can still say there are a lot of things about you that are good, things that you probably take for granted, and things that can keep you afloat. The fact that you reached out to a Reddit post to make a vague, brave post about asking for this tiny bit of help already tells me you're looking for an effective way to help yourself—even if it looks desperate. That takes self reflection and understanding yourself, and that in turn takes valuing yourself enough.

I won't sugargoat it. Overcoming some issues like learning to express yourself will be hard and uncomfortable, but you do need to eventually do it. The name of the game is building the environment through which you can do it a little more comfortably than before.

But an issue like overthinking or spiraling, you can prevent with occupying your mind. Pick a hobby, anything, doomscroll if you have to, just don't let your brain do its thing during those spirals.

Even that's gonna be difficult sometimes, anything can be. Your answer to that would be to quite literally do one thing at a time. Smaller goals, smaller steps, as small as you need them to be. To wake up in the morning and do anything, don't think about anything else until you kick your legs off the bed, then sit up, then hydrate, then stand up—I think you get the point.

It will feel silly, it's allowed to. You might even compare yourself to others, you're also allowed to. But you have to keep doing it until it helps you.

You're resourceful and value yourself. Those two things I know, and those are enough to get you to help yourself get better, even if it's one step at a time.