Difficulties with empathy/ sympathy and energy to converse

I dont think i’m entirely emotionless. I feel sorry for others in times of need but lately less so but always not much.

Theres two sides to this issues I’m having. One is with harder issues such as poverty, discrimination, death, and general injustices. There was a period i was ethically vegan because id seen a few documentaries and felt bad. Changed my lifestyle and routines, started being better to my pets, became more empathetic even to the homeless constantly tantly carrying a couple tens to hand out to anyone i saw.

During this time i though a lot about morality. Ive done some really bad stuff in the past and f i think i was reconciling with that and trying to strengthen my morals by working through what i believed and why. I found it hard to find a balance though. Constantly thinking about technical ethicalities lead me down a rabbit bit hole. At what point does it stop being unethical to not do something out of convenience? I sacrificed eced a lot during this time and it became stressful thinking i didn’t really care if i didn’t go far enough. None of the individual things i was doing was too exhausting but the accumulation and constant obsessing over it was.

At a certain point i broke and went from caring about everything to nothing. I had just started seeing someone at that time so i guess more so i dropped all that to focus on them instead because it was less stressful and what i felt a good excuse without feeling guilty.

Between our relations (sorry for odd wording, gets flagged as if this footnote is the point of the post) and work by the time we went our ways my empathy just left again, depression doesn’t help but i think I’m also just tired of feeling? Nothing is soothing when you’ve been feeling so strong for so long.

With less serious issues its that i find it hard to bring myself to care. I want to connect to and learn about people, i genuinely do. I may like the energy of certain people and want to hang out more but talking feels like a labor intensive chore. Responding doesn’t come naturally so i can listen to a podcast about someone and its comfortable but in real life the need to look at them and respond “correctly” makes this so difficult. This discomfort and difficulty often puts me in a place of just wanting the chat to end but thats not what i /really/ want i just have lost all energy and cant go on. Once i breach a certain threshold it becomes comfy again, its like a point where i know the other party is now familiar with me and vice versa so i know how our conversations would flow which would relieve the stress of conversation OR the other party is so extroverted that it kinda turns into a podcast because they just start talking without really caring all that much about your response beyond basic secondary questions about their topic.

I guess i hate the process of learning what conversing type the other party is and then if its an unfamiliar conversing type i hate the process of having to become familiar with it.

All this had led to me being very lonely and getting into a loop where i try to do something more outgoing, burn out, recluse, then try to do something outgoing again.

How do i make tackling this less daunting? I know i mostly just have to do it more but if i keep running out of momentum idk how ill get better?

TL:DR: Empathy/sympathy are burnt out and conversing feels like it takes a lot of energy which keeps me in a lonely loop.