Feeling trapped between the fear of being alone and the discomfort of social situations is common. This page offers practical steps to manage that anxiety and find a balance that works for you.
That is a genuinely hard spot to be in — stuck between the fear of being alone and the discomfort of being with people you don't want to be around. You are not wrong for feeling both. The trick is to find a middle ground where you are neither isolated nor forced into company that drains you.
Do one thing: look for a neutral space. If you are at a gathering, find a quiet corner, step out to get some air, or offer to help with something in the kitchen. That way you are not "alone" in the scary sense, but you also are not sitting with her and her friends. You can also bring a book or your phone and settle somewhere nearby — people will assume you are busy, and you get to control how much interaction you want. If someone asks, a simple "I just needed a breather" works fine.
The fear of being alone often comes from worrying what others will think or feeling unsafe in your own head. Remind yourself that a few minutes by yourself will not harm you, and you can always rejoin a different group later. You do not owe anyone your presence when it costs you your peace.
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