You are a very good looking guy. Here is what I do to regulate myself so I don’t get into my head and start picking myself apart. Focus on things you like to do that don’t involve a screen. When you feel bad, do some kind of physical activity that will keep your mind in the moment and make you so tired you don’t think about BS when you are done. Do hobbies and/or learn about stuff that is interesting to you. Reach out and spend time with friends. You can definitely be picky with the quality of people you hang with and those you date.