How do you get over something that doesn’t leave your mind?

I (22) ended up seeing a guy in January (nothing serious just making out) we planned on meeting again but due to me getting sick and spiralling during that three week sick episode (I live alone and had actually no human contact in this 3 week period) where I really bothered everyone and their mom about wanting closeness. The thing is he had a friend who was aware we were talking and omg everyone just keeps saying that I need to be more chill and at this point I’m not even into the guy anymore but the constant picking apart of my character is just slowly getting to me and keeps replaying in my mind. I just want to get back my mind and not fall into the emotional unavailability pit that is the basic Grindr shtick. :)