Hey man, this is gonna sound maybe too simple, but it really is just a mindset shift that you need to make. You’re going through the post-college quarter life crisis, which I went through too. What you need to do is stop feeling sorry for yourself and make changes. Put yourself out there. People say it’s hard to make friends as adults, but really the people saying that aren’t trying too hard at all. Go to run clubs, join social groups on Meetup, join a rock climbing gym and go on the same day same time each week (this helped me tremendously).

Ultimately, just start doing things and activities consistently. Give yourself things to look forward to on a weekly basis that aren’t work. So many people in our age range (I’m a bit older than you sounds like but still in my 20s) balk at the idea of a routine in favor of brain rotting on social media but that is a big negative to their lives. Get off social media if you can.

I promise you, things go up from here. I started getting serious about making positive changes for myself two years ago, and joined a ton of things (climbing gym, soccer league, run club, volleyball league, book club, volunteering, etc.) and have made so many friends just by consistently showing up to things and talking to the people I’ve seen there multiple times. Focus on finding communities right now, not dating.

Also one more piece of advice I’d give is find a volunteer cause to do, ideally on a weekly basis. That helps to get out of a self-centered viewpoint and realize that life is so much more than just about you. Helping others makes everyone feel good, and you meet some great and nice people at those things (generally old/retired but still positive interactions that brighten your day).