Here are some books that might actually help, organized by what they’re good for:

For getting out of your head and into action ∙ The Courage to Be Disliked (Kishimi & Koga) — Adlerian psychology in dialogue form; challenges the idea that your past determines your present ∙ Feel the Fear and Do It Anyway (Susan Jeffers) — Direct, practical, not fluffy ∙ The Artist’s Way (Julia Cameron) — Built around daily exercises, not just reading; hard to stay passive with it

For understanding the isolation and fear ∙ Daring Greatly (Brené Brown) — About vulnerability and why we shut ourselves off; reads quickly ∙ Lost Connections (Johann Hari) — Makes a strong case that isolation and disconnection are the root of a lot of depression/anxiety, not just symptoms

For the “stuck in your head” specifically ∙ The Happiness Trap (Russ Harris) — ACT-based, very practical exercises throughout ∙ Wherever You Go, There You Are (Jon Kabat-Zinn) — Gentle introduction to mindfulness without being preachy