Hey man. It is all in your mind. Your mind literally controls this universe to an extent. Did you know that? We literally cause things to come into effect by our beliefs. Quantum mechanics can confirm this. We actually do make things what they are. If there was no conscious life the universe would be completely different.
With that said. You make your reality. If you truly believe you will never come out of this rut, YOUR RIGHT!
However if you believe you CAN AND WILL come out of this place in life, YOU RIGHT!
First of all, forget the gym and over doing it. That isn't going to make you look better. All that matters is you stay in good physical shape and eat healthy, get a decent haircut, groom yourself good and boom you look just fine.
Focus on the positive! Everyday you wake up spend 5 minutes saying what you are grateful for. Also spend 5 minutes saying what you are GOING TO ACCOMPLISH IN LIFE! EVERYDAY! Say your goals or write them down daily. You want to burn a blue print of success into your mind. Right now you are just burning in negativity.
To become great at anything you must first start off terrible at it and own it. Do you think basketball players just were born with extreme skills? Or did they play everyday since childhood and put in over 10,000 hours of hard work? You are not going to get girls if you don't put in the work. How can you be a pro at socializing if you never socialize? If you ask out 1000 girls and get 1000 no's you still win. That is 1000 different opportunities to socialize. In fact if you asked that many girls out you would probably be more sociable and seducing that 99.9% of guys.
Start doing what you know you should. What I started doing is whenever I get a feeling "Oh I don't want to go there alone or I'm not dressed good enough today or whatever" I GO FOR IT!!! FUCK EXCUSES!! YOUR JUST MISSING OPPORTUNITY! Because I chose to go into a restaurant by myself when I wasn't dressed "cool" it put me in a place where a man who really needed help was in need for some gas money (it wasn't a scam he literally looked like he walked all day and was pretty exhausted) so I gave him more than what he needed just to help him out. Moral of the story, good things happen when you CHOOSE TO DO THINGS YOU ARE NOT COMFORTABLE WITH. If I just said "wow I want to go home and dress up better or just eat at home since I have no one with me then I would have never been able to help that guy. Everything in life is connected. You don't know when opportunity will present itself so don't ever say no and miss out just because your scared, anxious, upset or whatever it may be.
Done.