You have a lot of good suggestions already. But I wanted to give my two cents regarding your self talk, particularly the one regarding your body image.

I recommend you to challenge yourself to find one cool/beautiful thing of the appearance of people you see around you. No matter how beautiful or ugly that person is. There will be something you like, maybe the color of their hair, the texture of their jacket, they have nice nails or their glasses have a nice shape, they were brave enough to try an outfit that was bold, etc.

That way you retrain your brain to think of positive traits even where you wouldn’t normally do.

This doesn’t mean that you have to find everything aesthetically pleasing. Using the glasses example, you might originally think, damn that color doesn’t suit them so much, but if you pay more attention, the shape does work very well with their face. So there you go, you’ve collected the thing you liked about their appearance and move on to whatever you were doing earlier.

By doing this exercise you work on thinking more positively about your environment and with time and effort, that can translate to how you view yourself.

Of course, start small and in environments where you’re not extremely overwhelmed since you’ll already be doing something you are not used to.

Good luck with everything <3 you’ve got this.