Halfway through uni and feeling socially stuck after friendship fallouts

In my first year of uni, I made a small group of friends, but over time two of those friendships kind of fell apart. During that period, I also vented a lot to two friends about everything that was going on. I didn’t really notice it then, but I think it made things feel heavy, and they slowly started getting closer to other people. We still talk now, but there’s definitely some distance there. I also realise I tend to make friendships feel quite emotionally intense quite quickly, which probably doesn’t help me in the long run. I fear I'm too much. Right now, I don’t really have any long-term close friends, which I’m finding a bit hard. I’m halfway through second year now, and it feels harder to start again socially because people already have their circles, and I am also now afraid to socialise. It feels as if I’ve ruined everything. It was my first time losing friends, and it’s been so difficult to deal with. The friends I had a falling out with left after our first conflict and acted as if I was nothing to them; they moved on quickly too.

I signed up for an exchange program this year partly to get out of my head a bit and meet new people in a fresh environment. I’m hoping it helps, but I’m wondering: do exchanges actually help socially when you come back to your home uni, or is it more just a temporary reset?

Has anyone been through something similar? How do you start rebuilding friendships at this stage without overthinking it so much?