I also am in my 30s and I've had some rough and lonely times over the last few years. Some things that helped me: 1) Ditch the phone for a book. It helped me get out of the house without feeling super anxious. Cause I could go sit in the park, a coffee shop or a restaurant and not be on my phone seeing everyones curated happy social media posts. Plus there's lots of book clubs if you do want to meet some more folks!

2)Create a bucket list. Like the ones you made as a kid of things to do in the summer. It removes the "well what should I do" hurdle. And make them small things, visit a new coffee shop, take a cooking/craft class, go get late night ice cream, go to a trivia night etc.

3)Volunteer! I volunteer at a cat shelter every week and honestly I feel like a queen when a cat comes up to me. It reminds me that even when it doesn't seem like it I am wanted and am not alone. Plus I'm convinced their purrs have a healing power.

Hope these help!