Cognitive Behavioral Therapy (or other treatment modalities) and, maybe, medication! This sounds like the desperation of anxiety and depression. But there is hope! Untreated, it can be a killer, so remember 1-800-273-TALK for moments of crisis.
Please remember that it may take some time for you to find the answers out of your situation, including to grasp everything your therapist had explained. Please give yourself permission to let those discussion / feedback sink in, no need to rush. Trying to speed things up will only make it worse, as my experience during my post-grad time shows.
Besides, I can't stress enough the importance of physical exercise. I wish I had practised yoga back then. Or swimming as others had suggested.
I only relied on meditation and jogging, which was not effective given the gloomy sky of Edinburgh that let the bad feeling coming back even during post-running cooling down. Running made me feel a little better, but only for a short while. You need to try any exercise that work for you. Running with your friends, I think will, also help.
Now that I practised yoga for almost 2 years, and am learning piano from scratch, I feel much better though that unwanted feeling sometimes keeps coming back, but at least I can slowly win the battle.
Hope this helps.