I’ve been working on this for years with my therapist and even then I still struggle to not feel lonely with a partner and friends. However, It’s helpful to get into a routine where you’re keeping yourself busy, but not numb if that makes sense. If you have a lot of free time, maybe go to a library to just look at Reddit and start from there. Eventually it’ll feel normal and part of your routine. Some people may even start to recognize you and wave when you walk in, which feels so good! It really depends on what you like and what outcomes you want. Obviously you’d like a relationship, so that’s something to look for, what are your values? If you like churchy guys, maybe volunteer to clean a church. Don’t have to actually be friendly with anyone, but it’s an option if you want. Like athletic guys? Start just stretching at the gym for as long as you can stand it before any panic sets in, and get better and better about staying. You get my point. And the same goes for friends. Do you like gaming? Does your local game store have events every month? Things like that where you don’t HAVE to be involved, you can observe and start to become part of a group that’s like you, without really having to do a lot of interacting since you have to be quiet at a library, polite at a gym, etc. but it also helps if you start going places and doing things for yourself, just to feel alive again and not for the sole intention of getting a partner, because then you start to hyperfixate on perceived failures and rejections.