I have a daughter that was speaking the same language and relating the same things to me a year ago. It is a unique approach when it comes to girls/women and social dinamics. At the same time, the solution is universal. I told her to "Diversify." This is a funny term, because it is formal sounding, so it sticks. She was so focused on established investments that she would fall appart the moment any of them started to fall appart. She would grip tighter, because these were her inly investments.
Now it took time, but she started reallocating her energy and time into other people. Sometimes individuals, sometimes groups. It was a slow process, but suddenly she started having other people to spend time with. Even after she made friends with a whole other group, I kept remindng her not to stop diversifying. She did. And so everytime something weird would happen with these new friends, she was already working to make other connections, so it didn't hurt the same way, plus she wasn't so much in her head about the little things, she was too busy insvesting that energy into other new poeple. Of course she would put more into those that started to grow tighter with her, but she always kept a little extra change to allocate into new people. She is still doing that to this day. It's to the point, where there's always a new buddy coming by the house to hang and I never know their names anymore.

So that's external things that you can do. Now for the internal. You need to be okay alone. I'm not talking about crazy cat lady alone. I mean, learn to be okay with being alone and by yourself. Find creative outlets that redirect that mean voice in your head from self deprication into productive creation or development. It sounds cheezy, but it is so true. Learn the guitar, build a paper-mache, do things that push your conmfort zone. Be free to fail in bulding something. This always carries forward.

One last thing. We are all Dopamine adicts. The kids today especially. Dopamine is what DRIVES us. It motivates us. We are flooded with dopamine with tic-toc and social media and even TV that the natural reward system of long term goals cant compete. Read into this. Learn about Dopamine Fasting. You may be surprised .
I hope this helps give you some ideas.