Yoga. That advice may get me downvoted as being off topic, but if you suffer through learning it and practice it 3x per week your situation will improve across the board. Why? Because its physically challenging and you sound like you could use that distraction. It turns your mind off (or at least turns it down). It can be social if you give it time. IMHO,the problem is over-focus on tech and restoring balance in your life should be your new priority.