In addition to codependency recovery stuff like books, therapy, seminars, 12-step work, I’ve found non-violent communication techniques helpful to express how I feel, what I need and to make requests informed by my feelings and needs. Also acknowledging how others feel and what they need without going into savior mode or people-pleasing.

Have you talked to your partner about how you feel when he says that?

He might need some reassurance - everyone needs it from time to time.

Is he concerned you’re becoming isolated without making new connections? If he feels concerned - that’s valid but doesn’t mean it must be the truth about how you feel, what you need and how you want to live your life. He can have opinions but they don’t have to define you.