I absolutely hate that I'm giving this advice, but in a state of desperation you
should be able to overcome the recapture exile by making a Google account, logging into gmail, using Chrome (logged in) and not using Tor or a VPN.
It's a terrible state of affairs that this might be what's required to access the fucking internet (@Google, @Cloudflare), but it's better than what it sounds like your alternative has become.
On a different note, here's what you might tell yourself if you were in a relaxed and emotionally healthy enough state to think clearly and positively (it's very hard like to think like this when you're deep in the mires of it all, but maybe it will help):
- if you're in a part of the world which allows it this time of year, get outside and get a little sun most days.
- find a hobby which needs to be done outside of the house. Even if you only like to read, do it outside where you will come into contact with other people outside of a work environment. Then work up to other hobbies which can be done either individually or socially (indoor rock climbing, learning a language, music, cycling, lifting weights, whatever).
- get and appreciate some little wins in your hobbies and reconnect that pathway which says that if you work at something you can achieve it, that you can enjoy yourself and that you're a normal human.
- go to places regularly and smile and nod at the people who you recognise. If you like music, go to gigs or places where people with similar tastes tend to be.
- start face to face conversations with people with no expectations for where it will go, even if it's ordering a coffee or commenting on the weather. Ideally, look for something (non-sexual) which you appreciate about someone and casually let them know. Maybe aim for doing this once per day. Start conversations with "wow, I wish I could do that/that looks like so much fun. How did you get started?"
- when you get talking to people, mention any interests which come up which you also share (or might share, if you explored it). Mention any hurdles you've had in pursuing them and that you'd like to find a way to overcome them. If they extend an offer to help (by offering to let you know the next time they're doing it, for example), take the chance to exchange details.
- follow up with people, if you feel like it makes sense. A lot of "ohh for sure, we should definitely do something!" talk happens, particularly when alcohol is involved, but you can break through that (or see it for what it is) with a follow-up message some time later. Don't be needy, but you're basically just letting them know that you meant what you said about wanting to hang out.
- find some friends this way before you let yourself start thinking about a relationship. Relationships are messy and it helps to have friends who can help you ride out the lows, and, as you mentioned, share the highs.
The thing is, being social and having a social life both take work and can be forgotten, just like any other skill. Despite the dystopia which we can be mistaken in believing when we look at the state of social media and the internet, the real world is still out there to be a part of, more or less just like it was before.
This varies a lot depending on where you are, but in general people are looking to get through their day as positively as possible and if they can make a new friend and it feels natural enough then they would generally like to.