This was a nice read, thank you for sharing! I totally agree with your statement about "real community" being the antidote. There must be communities of counter-culture opposition to popular social media, we just have to find them. If you do let me know :)
I might be wrong but that sounds like cognitive behavior therapy, a topic I was pursuing for a while. I have some emotional blindness and find introspection, and thus CBT, difficult. I'd love to learn how to master it though, it sounds like a very useful emotional tool.
There are 4 buttons here that are rendered by my custom 88x31 component from my Github.