From my experience, IBS is both about diet and anxiety.

Obviously not eating isn’t going to help. You’ll have to learn what foods set you off and limit or eliminate those from your diet. (For me it’s raw onions and overly starchy foods.)

But I believe your condition is fueled more by your anxiety and depression.

I can’t really help you there other than to say that controlled breathing exercises seem to be helping me. I often take cold showers when in an IBS attack that has verged into being a panic attack, but in that cold shower I realized I focus on my breathing.

My background is that I knew I had IBS but it was getting out of control. It turned out I had a hernia that was causing an occasional intestinal blockage. Once that was fixed, my IBS started to slowly improve.

It should’ve been massively better, but I had been training myself to be anxious each morning, worrying whether I’d be able to function at all.

I had to unlearn that worry… and it took a long time.

I dunno that I can give you advice on making friends. I am lucky to have a very good core support group of friends who have been with me through the last twenty-some years. We are all middle-aged dudes now, with our own complicated lives, but we still get together for board games, d&d, and chat on a discord all the time.

There was a time when we grew apart a bit. (We are stoners and one of our rowdier friends went to jail.)

I called a few together for a board game night, and it stuck. If I had not done that, we would almost certainly not still be in each other’s lives.

So find some friends and keep them close. It is very hard to get through life alone, as you know. It takes hard work to make and maintain these relationships, but they are necessary.