Here's what my therapist would have told me if they were cool and not just a waste of my time:

1. None of this shit is your fault. You live in a world where human life is worthless.
2. All the bad shit you are experiencing is a systemic issue. Therefore, it cannot be solved by individual action. Systemic issues require systemic solutions.
3. Only around 30% of life is under your control. The other 70% is material conditions that you can't control. This is not a doomer take. There is still plenty of stuff you can do within those 30% and you should still do your best. But try to be patient because there's gonna be times when you still feel like shit even though you're doing everything you're supposed to.
4. There is nothing wrong with you if you feel like shit all the time. Feeling like shit all the time is the only logical response to the world in which we live right now. But there is no point in wallowing in misery so try to chill out and give yourself a break.
5. You don't have to wait for somebody to give you the compassion that every human being needs. You can be compassionate to yourself. A good way to do this is through meditation and journaling, which are the two best habits that you can develop.

All of this sounds kinda obvious now but I wish somebody told me this when I was 20 years old and feeling like shit