TBH it's much much easier now at 30 than at 19. Why?
Well I'm on acceptance stage, while on 19 I was still on denial that I'm incel. Then there's rage and grief/depression, but if you work on it, you will accept it to, that it's over(or never began)
Secondly, FREEDOM AND MONEYZ. My mom was abbusive as hell(not physically but mentally). Now I earn my own moneyz, and lot of it for where I live. I'm also don't have 9-7 work, I worked like that for a week and said fuck it, that's slavery. It depends on you, some people can work in office 9-7 if not then find something you can work independent or semi-independent like codding, painting, writing etc.
Gym is good cope for some, I have small frame and it does almost nothing to me...
If you are 2/10 then it's over for you in society, but if you are ~4/10 like me, then moneyz and knowledge can give you some sort of status. It will not bring you gf(unless you want to betabuxx single mom or landwhale, I don't), but normies will treat you ok. Hell, with money and status you maybe gonna have power, so normies will HAVE to treat you ok.
I was depressed and ldaring most of my 20's. Why I finallly get to work and archieve things? Meditation. Seriously, if you ever gonna be depressed don't ever go to psychologist or psychiatrist. They are WORTHLESS. Unless maybe you have legit mental issue like schizophrenia. I really recommend EVERYBODY meditation 2x10 minutes daily. I use guided mindfull meditation. I always had problems thinking about past(my childhood) and how awesome it was, or about future and how bleak it's gonna be. Mindfull meditation steer your mind to focus on present