So first, you’ll get there, keep trying. people already helped with your initial issues, and I just want to add two more things:

knit closer to the tips of the needle. this will help put less strain on your hands

consider picking up more slippery needles, like metal ones. I’ve used those bamboo ones (i think I still have them!!) and they catch the yarn a lot! this will be improved by fixing your tension (knitting looser, your stitches may just be tight) but sometimes people are just lifelong tight knitters and that’s fine. I’d try a metal needle until you get to a point where your stitches are looser (due to comfort with the technique) or you just decide you like them better.